CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we’re diving into the next phase of our Back Squat progression. We’re adding some weight compared to what we worked with in Week 1, but we’ll be reducing the load slightly from what we tackled in Week 2. This style of progression involves gradually increasing the percentage of singles during higher volume squat strength sessions and then ramping up the percentage for a heavy single in the coming weeks, albeit with less overall volume.

The goal of this undulating progression is twofold: to enhance leg stamina and develop absolute strength. We’re looking to build a strong foundation in both of these areas.

Following our Back Squat work, we’ll transition into a high-intensity couplet. This couplet, with Deadlifts and Wall Balls paired together, brings an open-like feel to the workout, encapsulated in a 9-minute time domain. By combining these two movements, we’re crafting a challenging lower body density workout designed to improve leg stamina and muscular endurance.

For athletes, the aim should be to select loads and modifications that allow them to perform unbroken reps throughout the workout with rapid transitions. In this particular workout, our focus is on chasing intensity rather than meticulously pacing each movement. Encourage athletes to push themselves to the limit and embrace the challenge.

Today’s session offers a balanced blend of strength development and high-intensity conditioning. Let’s aim for quality reps, seamless transitions, and a relentless pursuit of intensity.

Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Cardio Choice

10 Deep Squat Thoracic Rotations

15 Banded Good Mornings

5 Wallballs (light)

Back Squat (Every 2:00 x 9
Set 1: 5 Reps
Set 2: 3 Reps
Set 3: 1 Rep

Wave 1: 77-80-82%
Wave 2: 80-82-85%
Wave 3: 82-85-87%)

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 9

9 Deadlifts 185/125

18 Wall Balls 20/14

COMP

AMRAP 9

9 Deadlifts 225/155

18 Wall Balls 20/14
Our primary objective today is to pursue intensity by aiming for unbroken sets with swift transitions between movements. To achieve this, we need to adjust the loads to approximately 40-50% of our 1RM Deadlift. The key here is to maintain a pace faster than 90 seconds per round, which would equate to completing 6 or more rounds

Bonus Fitness (No Measure)

5 Sets, For Quality

5/5 Dual Kettlebell Front Rack Bulgarian Split Squats , For Load

10-12 Inverted Rows

Rest as needed between sets and exercises