CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are getting into a little posterior chain focused day on a Monday to blast off into the first week of the Open. Note that the overall volume should remain a little lower today on the Deadlifts as we build to the 5RM. We will however get some added volume for the posterior chain with the Dumbell Burpee Power Cleans and the Dumbbell Deadlifts. The entire focus of this workout is to mimic the feel of an open workout, while still keeping volume to a manageable and recoverable level. For those with any back discomfort leading into today, the ideal scale would be to move to a block deadlift, to shorten the range of motion and allow for a more ideal position to brace from. Moving through ranges of motion and bracing can help to rebuild the back as long as we keep the loads lighter as well.

Warm-up (No Measure)

3 Sets, For Quality

Jump Rope (R1: 30 Single Unders, R2: 30 Running Single Unders, R3: 30 Double Unders)

10/10 Banded Pallof Press

10/10 Staggered Stance Single KB Deadlift

5 Burpee Broad Jumps for Distance

Deadlift (Every 3:00 x 5
Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: 5RM
)

Metcon (Time)

GPP

6 Rounds

6 Dumbbell Burpee Power Cleans

36 Double Unders

-Directly into-

4 Rounds

12 Dual Dumbbell Deadlift

12 Lateral Burpees Over Dumbbells

Dumbbell Load: 50/35

COMP

6 Rounds

6 Dumbbell Burpee Power Cleans

36 Unbroken Double Unders

-Directly into-

4 Rounds

10 Dual Dumbbell Deadlift

10 Lateral Burpees Over Dumbbells

Dumbbell Load: 70/50lb
Start off with the idea of cruising through the first 4 rounds of this workout as the heart rate will want to spike and really kick up into the anaerobic zone. The intention of the day is to increase pace as you move through this piece with the last 12 lateral burpees being a sprint. Practice pacing and being efficient in your movements. We are priming the system for the Open workout on Friday, so take that intention into today.

Bonus Fitness (No Measure)

3 Sets, For Quality

:30/:30 second Side Plank

15 Weighted Hip Extensions

100ft (30m) Sandbag Carry