CrossFit – Mon, Aug 14


Prom of the Decades for ALS on September 2nd at 7:00 PM!



Food, desserts & drinks are provided! *Drinks include soda, water, beer, wine, champagne, hard seltzer, AND signature mocktail!

Ice Breaker Question:

What’s one song from your Prom?!

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are tackling a total. A total means that we are tackling multiple lifts and the total weight lifted across all lifts is the total. We like using these metrics because we have a lower body dynamic effort with the Power Clean. Then a lower body absolute strength metric with the 5RM Back Squat, an upper body push with the Bench Press, and upper body pull with the weighted strict pull-up. We feel that this is a well balanced test of strength that is a quality target for us to focus on and build towards over the course of the next 10 weeks!

Warm-up (No Measure)

2 Sets, For Quality:

20/20 Lateral Banded Monster Walk Steps

10 Banded Air Squats

5/5 Banded Glute Bridge Marches

4/2 Banded Push-Ups

2 Barbell Kang Squats, 45/35lb (20/15kg)

4 Ring Rows

Trivium Total (Weight)

45:00 minute window to complete

1-rep max Power Clean (15:00)

5-rep max Back Squat (15:00)

1-rep max Weighted Pull-Up

3-rep max Bench Press

Score: Total Combined lb’s
We will work the class by starting off with a 1RM Power Clean from the Floor or on the 5RM Back Squat. Athletes should be paired up and can decide on whether or not they want to start with the Power Clean or the Back Squat. We will allow 15:00 minutes to establish a 5RM Back Squat or 1RM Power Clean, we will then switch stations. and perform either the 5RM Back Squat or 1RM Power Clean. Once athletes have completed those two lifts we will use the remaining time in class to work up to a 3RM Bench Press and 1RM Weighted Strict Pull-Up. The remaining time in class of 15:00 minutes should allow enough time to put benches in place and work out way up to the 3RM and 1RM. This is a total that all of our tracks are doing and will be a really fun re-test at the end of this cycle.

Bonus Fitness (No Measure)

4-5 Sets, For Quality

50ft (15m) Dual Kettlebell Front Rack Walking Lunge

5 Straight Bar Dips 33×1 Tempo

10 Barbell Bent over Rows

Rest as needed between sets

Load: Choice

Bonus Cardio (done outside of class) (5 Rounds for calories)

5 x AMRAP 3

7 Calorie C2 Bike

7 Calorie Row

7 Calorie Ski

rest 1:00 between efforts