CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are starting off the day with a heavy 6 rep Front Squat before working our way into a challenging combo of Dumbbell Front Squats + Toe to Bar with Double Unders to start each round. The goal today is to work on bigger sets of Toe to Bar while building fatigue through our midline with the Dumbbell Front Squats and Toe to Bar. Spend some time going over Toe to Bar progressions and scaling mods prior to tackling the workout today.

Warm-up (No Measure)

1:00e Banded Front Rack Stretch

-then-

2 Sets, For Quality:

:30 second Jump Rope Practice

3/3 Worlds Greatest Stretch

5 Air Squats

10 Sumo Stance Barbell Good Mornings, 45/35lb (20/15kg)

10 Hanging Strict Knee Raises

Front Squat (Every 3:00 minutes, 4 Sets
Set 1: 8 Reps @ 70%
Set 2: 8 Reps @ 70%
Set 3: 6 Reps @ 80%
Set 4: 6 Reps @ 80%+
)

Metcon (Time)

GPP

For Time:

*25*20*15*10

Toes To Bar

Goblet Squat (70/53)

*Begin each round with 25 Double Unders

Comp

For Time

*30*25*20*15

Toes To Bar

Dumbbell Front Squats @ 50/35

*Begin each round with 50 Double Unders

Bonus Fitness (No Measure)

3 Sets, For Quality

10 Glute Ham Raises

15/15 Banded Terminal Knee Extensions

10 Seated Barbell Good Mornings