CrossFit – Fri, Nov 3


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CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are starting things off today with a different style strength superset with an EMOM where we have one barbell in the rack and will load that bar for Push Press, take the remaining time in the minute and then load to our Front Squat loads and on the next minute perform a pause front squat + front squat. The third minute is meant as a reset minute to get back to the Push Press loads. This will continue for the 5 sets of the EMOM with the goal of increasing to a 6 rep max for the Push Press @ a 31×1 Tempo. The Pause Front Squat + Front Squat will only work up to 1+1 @ 75% with the goal of developing greater positional strength in the Front Squat.

We will then take the barbells to the floor and load up for Thrusters. Due to the fact that we are hitting a Push Press and Front Squat combo to start, there does not need to be a ton of time working into the Thruster warm-up, more just touches on cadence and speed. We will be combining the Thruster with the Alternating DB Snatch and Run in a powerful speed chipper that will surely leave some bodies on the floor.

Warm-up (No Measure)


2 Sets, For Quality

200m Run

:30/:30 Banded Front Rack Stretch

20 Bear Plank Shoulder Taps

10 Barbell Upright Rows

10 Bradford Press w/lockout

Strength (10 Rounds for weight)

EMOM x 15

Min 1: 6 Push Press

Min 2: *Front Squat*

Min 3: Rest
Push Press 31×1 Tempo

Set 1: 6 Reps @ 60%

Set 2: 6 Reps

Set 3: 6 Reps

Set 4: 6 Reps

Set 5: 6 Reps Heavy for the day

Pause Front Squat + Front Squat

Set 1: 1+3 @ 65%

Set 2: 1+3 @ 65%

Set 3: 1+2 @ 70%

Set 4: 1+2 @ 70%

Set 5: 1+1 @ 75%

Pause 3sec on the Pause front Squat

Metcon (Time)


800m Run

40 Alternating DB Snatch 50/35

20 Thrusters 95/65lb


800m Run

40 Alternating DB Snatch 70/50

20 Thrusters 135/95lb

Bonus Fitness (No Measure)

\Part A)

5 Sets, For Load

50ft (15m) Front Rack Walking Lunges

Part B)


100 Banded Strict Press

*complete in sets of 10 or greater

rest as needed between sets

Part C)

5 Sets

5/5 Single Arm DB Upright Row @ 3030 Tempo

Rest as needed between sets