CrossFit Trivium – CrossFit

Daily Focus (No Measure)

For today’s alternative WOD we will be tackling a posterior chain focused workout with the emphasis on the Heavy Deadlifts to start. Then building into some higher repetition Squat work with the 21-15-9 triplet of Front Squats + Bar Facing Burpees + Calorie Row. The goal for the Deadlift today is to work up to a technical heavy double, while leaving some in the tank.

Warm-up (No Measure)

2 Sets

1:00 Row

10 Deep Lunge Mountain Climbers

10 Russian KBS + 10 American KBS

10 Goblet Squats

10 Alternating DeadBug

Deadlift (Every 3:00 x 5
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%
1 x 3 @ 85%
1 x 2 @ 87%
)

Focus on quality mechanics and building to a heavy double that finishes with about 2 left in the tank.

Metcon (Time)

GPP

For Time:

21-15-9

Front Squat (115/75)

Lateral Burpee Over Bar

Calorie Row

COMP

For Time:

21-15-9

Front Squat (155/105)

Lateral Burpee Over Bar

Calorie Row
Primary Objective: Complete the workout in sub 12:00 minutes

Bonus Fitness (No Measure)

4 Sets, For Quality

10 Glute Ham Raise

:30 second Weighted Sorenson Hold

10/10 Side Lying Banded Clam Shells