CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The focus for this workout is on skill more than intensity today. Have a game plan for your teaching moments and cues to have athletes feel successful and excited to go through these progressions. Find those moments, create those small wins, and lean into teaching progressions. For the workout make sure athletes have a movement they can keep moving in and loads on the barbell that are in that light / moderate range to complete each set with only 1-2 breaks.

Warm-up (No Measure)

2 Sets

8 Walking Inchworm to Hollow

25ft Ostrich Walk

15/15 Banded Shoulder External Rotations

15/15 Banded Shoulder Internal Rotations

20 Banded Face Pulls

Gymnastics Skill/Play Work (No Measure)

10:00 minutes

Accumulated Time in a Handstand Hold

*Can scale to Shoulder Stand on Box or Shoulder Stand on Parallettes , Pike Box Handstand Hold , Crow Pose , Headstand

Or Wall Facing Handstand Hold

Workout Primer (No Measure)

5 Pause Deadlifts *Top Down

(Push the hips back, keep the barbell close and pause at the knee, below knee, mid-shin, both on the way up and down)

Handstand Walk to Wall or Wall Walk + Shoulder Tap s, or Handstand Hold with Weight Shifts

5 Deadlifts *Added Loaded, Pause at Knee from Bottom Up

10-15 second Handstand Walk Progression

Then..

1 Round

5 Deadlifts

Handstand Walk Progression

3 Deadlifts

Handstand Walk Progression

1 Deadlift

Load: Working Weight

Workout (Time)

GPP

For Time:

21-15-9

Deadlifts 225/155

5-4-3

Wall Walks

COMP

For Time:

15-12-9

Deadlifts 315/205

7-5-3

Wall Walks
*if room available, COMP

handstand walk 75-50-25 after each round instead of wall walks

Bonus Fitness (No Measure)

5 Sets, For Quality

10/10 Single Arm Z-Press

8/8 Side Plank Banded Row

10 Parallette Deficit Push-Ups

-Max Effort Chin Over Bar Hold (Supine Grip)

Rest as needed