CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are starting off the day with 5 sets on our Back Squat performed on a 2:00 minute clock. The percentages today should allow for all good strong sets across and the rest period being in the range of 1:30-1:45 between sets will be sufficient to hit these numbers. When talking to athletes that do not have a 1RM, we want them to feel like the first 2 sets of 5 are challenging, but that they could perform 10-12 reps if they had to at those numbers. Our final 3 reps should feel as though they have another 4-5 reps in the tank. This allows for the progression to take hold over the next few weeks as we will push these numbers up over the course of this cycle. Our conditioning piece targets muscular stamina and interference. We will have interference playing a role with a massive little quad burn here as well as grip fatigue between the Dual Dumbbell Squat Cleans and Chest to Bar Pull-Ups. The focus today is to have athletes choose loads that allow them to remain close to unbroken throughout, breaking up into 2 sets only as needed in the later rounds. For the Chest to Bar scale, we would like to see an option such as the Toenail Spot Strict Pull-U p or a Banded Strict Pull-Up .

Warm-up (No Measure)

2 Sets

1:00 minute Machine Choice

8 Dual Dumbbell Sumo Deadlifts

8 Scapular Pull-Ups

4/4 Lateral Box Step-Downs

Into

2 Sets

5 Back Squats w/ Empty Barbell

5 Barbell Jump Squats

Back Squat (Every 2:00 x 5
Set 1: 5 @ 72%
Set 2: 5 @ 75%
Set 3: 4 @ 77%
Set 4: 4 @ 80%
Set 5: 3 @ 82%
)

Workout Primer (No Measure)

(10:00 minutes)

Teach specific movements or talk through efficiency tips

Burpee Box Jump

Dual Dumbbell Squat Clean *Can be outside the legs or inside the legs for the movement today

Chest to Bar Skill Work and Pull-Up Scaling

2 Sets, Build Intensity

2 Burpee Box Jump Overs

3 Dual Dumbbell Squat Cleans

4 *Pull-Up Option

Rest 30 seconds, then repeat

Metcon (AMRAP – Reps)

GPP

AMRAP 10

2-4-6-8…. Burpee Box Jump Overs

8 Single Dumbbell Squat Cleans

8 Pull-Ups

Box Height: 24/20”

Dumbbell: 50/35lb

COMP

AMRAP 10

2-4-6-8…. Burpee Box Jump Overs

8 Dual Dumbbell Squat Cleans

10 Chest to Bar Pull-Ups

Box Height: 24/20”

Dumbbells: 50/35lb
Bigger Classes go to a first come first serve method with the boxes, but hopefully everyone should have their own dumbbell.

Bonus Fitness (No Measure)

4 Sets, For Quality

8/8 Single Arm KB Front Rack Bulgarian Split Squat

10 Feet Elevated Ring Rows

10-15 Barbell Reverse Curls

Rest as needed