CrossFit – Fri, Mar 22

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are getting after a workout that will likely light up the posterior chain a bit with some heavy Deadlifts to start things off today before moving into the classic CrossFit Benchmark workout “Elizabeth”. In the past they haven’t necessarily dictated that this is to be done as Squat Cleans however today we are, as that was the first way it was done when it was originally programmed. The workout is meant to be done fast and pack a punch with intensity, not volume. Lean into this as the focus today, so finding scaling mods that allow for intensity, while maintaining mechanics is exactly what we are after today.

Warm-up (No Measure)

2 Sets

1:00 Echo Bike

10 Deep Lunge Mountain Climbers

10 Banded Good Mornings

10 Banded High Pulls (standing on band)


1 Set

10 Barbell RDL

5 Barbell Power Clean

5 Front Squats

Deadlift (Every 3:00 x 5
Set 1: 4 @ 80%
Set 2: 3 @ 82%
Set 3: 3 @ 85%
Set 4: 2 @ 87%
Set 5: 2 @ 90%

Percentage is based on your 1-rep max Deadlift


Metcon (Time)


For Time:


Squat Cleans 115/80


Ring Dips


For Time:


Squat Cleans 135/95

Ring Dips
We would like to see weights today that allow for quick singles and a steady pace throughout. The goal is to maintain a rhythm and strategy that keeps us in the range of about 15 reps a minute for the Squats Cleans and about 15 reps a minute for the Ring Dips. Looking at the overall style and pace of this workout we would challenge athletes to remain strict on the Ring Dips for as long as possible before moving to kipping. Look to hold pace through the 15s and then increase pace on the 9s in a sprint to the finish!

Bonus Fitness (No Measure)

4 Sets, For Quality

8/8 Bulgarian Split Squats

12 Weighted Hip Extensions

:15/:15 Single Leg Sorenson Hold