CrossFit Trivium – CrossFit

Daily Brief (No Measure)

We are getting into a strength conditioning EMOM, that will create a little bit of a battery work style feel to the workout. The Bike is meant to be after the Front Squat and the Ski Erg is meant to be after the Bench Press in order to add a touch of pump to the session even though the reps are only in the 3-5 rep range. We are not looking to push to maximal loads here for the sets, but more looking to keep in the range of about 2-3 reps in reserve on each set, even while building loads over the course of the 5 sets.

We are looking to prime the system here and build with a little primer barbell complex to practice catching the first front squat in a squat clean then standing up to complete the next two reps. Please keep the loads manageable and without the need for a spot on the Bench Press as we are probably going to have the entire class working at the same time. The goal for separation here would be to start athletes on the Front Squat and Bench, then if needed also have another two stations starting on the bike and the ski erg.

Warm-up (No Measure)

2 Sets

1:00 minute Machine Choice

10 Bird-Dogs

20 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridges

20 second Glute Bridge Hold

10 Cossack Squats

Workout Primer

3 Sets

Power Clean + Front Squat

Squat Clean + Front Squat

Rest 30 seconds

3 Bench Press

Rest 30-60 seconds

*Increase loads up to working weights

Metcon (12 Rounds for weight)

GPP/COMP

EMOM x 30

Min 1: 3 Front Squats*

Min 2: 13/10 Calorie Bike Erg

Min 3: 5 Bench Press

Min 4: 13/10 Calorie Ski Erg

Min 5: Rest
Primary Objective: Finish the 3 Front Squats at around 80% of 1RM and the Bench Press at close to 77%, but of course this is loose based on how you are feeling today.

Bonus Fitness (No Measure)

3 Sets, For Quality

10/10 Back Rack Step-Ups 24/20”

10 Deficit Parallette Push-Ups 31×1 Tempo

20 Dumbbell Renegade Rows