CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today we are getting into the 5RM Deadlift for the day. This is a big posterior chain and bracing test that can be scaled and modified for all levels. For athletes that do not have a lot of time here on the Deadlift progression or haven’t gone heavy pulling from the floor, let’s move to a modification that is more appropriate.

We will then be moving into a posterior chain focused triplet with Dual DB Power Cleans + Rowing + Wall Balls. The focus today is to maintain a consistent pace from the first round to the last.

Warm-up (No Measure)

2 Rounds

1:00 Row (:30 ez, :20 mod, :10 Fast)

10/10 Dual DB Staggered Stance RDL

15 Air Squats

20 Alternating Bird-Dogs

30 Second Deadbugs

Deadlift (15:00 to Establish
5 Rep Max)

Metcon (Time)

GPP

5 Rounds for Time

10 Dual Dumbbell Power Cleans 50/35

15/12 Calorie Row

20 Wall Balls 20/14

COMP

5 Rounds for Time

10 Dual Dumbbell Power Clean and Jerks 50/35

15/12 Calorie Row

20 Wall Balls 30/20lb
*modify with alternating Single Dumbbell Power Clean if needed.

Bonus Fitness (No Measure)

5 Sets, For Load

6/6 Single Leg Barbell RDL

12 Banded Russian KBS