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CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are working into a quality leg day with the emphasis being on muscular endurance and stamina. We will start the day off with our Back Squat progression by moving up another 5-10lbs, 3-5kg on the barbell and hitting the 20 reps for the day. We will then make our way into a 2 part chipper with a descending rep scheme that is meant to challenge both leg stamina as well as midline endurance. The goal from our standpoint is to find a pacing strategy that allows for consistent movement and the best overall time on the day.

A note that the warm-up is meant to be quick, to the point and bodyweight oriented in order to give more time to warm-up to our 20 rep back squat progression, and then have the time to talk through the movements of the day and give athletes the full 32:00 minutes to complete it.

Warm-up (No Measure)

2 Rounds

10 Bootstrap Squats

5/5 Pendulum Lunges

10 second Hollow Hold

10 second Arch Hold

Back Squat (8:00 to Build
1 x 20 @ 70% of 5RM)

Today, we want you to add 5-10lbs more than the load you completed last week. Remember, these reps need to be completed unbroken. As we’re going on week 4 of increasing load and the sets beginning to get challenging, please take your time building up to the desired working load. You want to ensure you prepare your body and mind properly for the load you need to complete.

Metcon (2 Rounds for time)

GPP

Part A) 0:00-15:00

Complete For Time

1000m Run

100ft Single Arm KB Suitcase Walking Lunges (53/35)

60/42 Calorie Echo Bike

40 V-Ups

20 Goblet Squats (53/35)

Time Cap: 15:00 minutes

Part B) @ 20:00

Complete For Time

800m Run

60 Air Squats

40 V-Ups

20/14 Calorie Echo Bike

Time Cap: 12:00 minutes

COMP

Part A) 0:00-15:00

Complete For Time

1000m Run

100ft Single Arm Suitcase Walking Lunges 70/53 KB

60/42 Calorie Echo Bike

40 GHD Sit-ups

20 Goblet Squats (70/53)

Time Cap: 15:00 minutes

Part B) @ 20:00

Complete For Time

800m Run

60 Goblet Squats (53/35)

40 GHD

20/14 Calorie Echo Bike

Bonus Fitness (No Measure)

3-4 Sets, For Quality

10 Banded Sissy Squat Leg Extension

10 Pike Overs

-Max Effort GHD Supine Hold

Rest as needed between sets