CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are starting test week off with our 1RM Back Squat. The idea today will be to start athletes off with an empty barbell and give them the full 20:00 minutes to build up weights appropriately in order to hit a new 1RM Back Squat. The body is funny and there are definitely days that don’t feel 100% for everyone across the board, so do not push athletes to attempt a 1RM if they have any niggles bothering them. Instead have them focus on tempo and form and just build into something that feels like a good controlled weight with great mechanics.

We will then transition into a burner of a leg stamina piece with a 400m run into 40 Back Squats into another 400m Run. The goal here is to choose a weight that you should be able to do unbroken and at most break into two sets. The pace we want to run at today should be closer to 1 Mile to 3k Pace than 5k pace. We only have two 400s, however we do have those pesky Back Squats so get ready for some Bambi legs as we hit that second run.

This will be a fun one to coach today! Be sure to celebrate those PR’s and your members’ consistency and effort.

Warm-up (No Measure)

2 Rounds

100m Run

3e Worlds Greatest Stretch

3 Inchworm to Push-up

5 Jump Squats (no weight)

5 Back Squats (empty barbell)

Back Squat (20:00 To Establish a 1RM)

Today, we are tackling a 1RM Back Squat. The ideal rep scheme to follow would be to hit 5 reps @ 50%, 3 Reps @ 60%, 2 Reps @ 70%, then hit singles all the way up until 102%. In order to do this appropriately the correct weight jump should be from about 95% up to 102%, rather than hitting a larger jump.

Building up in the way we suggested allows for the right amount of weight jumps and reps to prime the system without fatiguing it along the way.

Metcon (Time)

GPP

400m Run

40 Back Squats (135/95)

400m Run

COMP

400m Run

40 Back Squats (185/125)

400m Run

Time Cap: 12
Back Squats from the Floor

Bonus Fitness (No Measure)

3 Sets x 20 Dual Dumbbell Walking Lunges , For Load

Rest 1:00 minute between sets

Part B)

6 Sets x 5 Glute Ham Raises

Rest 30 seconds between sets

Part C

3 Sets, For Quality

18/18 second Copenhagen Plank

18/18 second Star Plank

Rest as needed between sets