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