CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are working into a Front Rack Reverse Lunge 10RM. This is a great test to see any imbalances between our right and left strength. Some will notice that they feel a little more in one hip than the other and that is a good reason to tackle these more often to even these up. For those that tackle our accessory work consistently, we should be evened up and for those that don’t this is a good reason to tackle those accessories. We will then move into the CrossFit Benchmark Elizabeth, which should take only a little warming up as we are taking the Front Rack Lunge from the floor and we hit some inchworm push-ups + holds on the rings in the warm-up. This should allow enough time for us to tap our mobility protocol as a group to finish things off and loosen up the body after a little dose of intensity.

Warm-up (No Measure)

2 Sets

1:00 Cardio Choice

10 Alternating Cossack Squats

8 Inchworm Push-Ups

:10 second Ring Support Hold + :10 second Bottom of Ring Dip Hold

-then-

2 Sets

6 Tall Muscle Cleans

6 Front Squats

Front Rack Reverse Lunge (On a 12:00 minute clock
Work up to a Heavy Set of 10/10

)

*From the Floor

You must clean the barbell to the front rack position. Keep the chest tall and then step with the right leg back and step back feet together, then step back with the left leg back and bring the feet back together. Focus to flex the belly and pull the leg back up to the start position in order to use more of the glutes and hamstrings in this exercise. We can scale to a dumbbell walking lunge, or goblet walking lunge.

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Today, we are tackling the classic Benchmark workout Elizabeth. The combo of Squat Cleans and Ring Dips was done last year at the Games with added volume and complexity, but when you break it down and come back to the basics this one is fast and dirty. The goal today should be to start each squat clean set with some tng reps and then move to quick singles in order to catch your breath. Once we are on the rings, we are looking to complete each round of Ring Dips in 3 Sets or less.

Primary Objective: Achieve best overall time

Comp Elizabeth (Time)

For Time:

21-15-9

Squat Cleans 155/105lb

Strict Ring Dips

Bonus Fitness (No Measure)

5 Sets, For Quality:

10 Lu Raises, Light Load

10 GHD Hip Extensions + 10 second Sorenson Hold

10 Behind the Neck Dumbbell Tricep Extension , heavy

Rest as needed between sets