CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are tackling a fun 20:00 minute strength focused EMOM with the goal of hitting some time under tension in the Back Squat while still deloading the body. We are working correct mechanics here in the squat and focusing more on the tempo than pushing the load. We will then be moving into a Dumbbell Walking Lunge at with the goal of working unilateral muscular endurance as a great couplet with the Back Squat. We are adding some Strict Pull-Up volume to the third set with the goal of getting 50+ strict pull-ups today to keep building our total body strength and stamina. We should spend the full 15:00 minute on the warm-up today as that will really prime the system and add in some great pre-hab work for the body.

Warm-up (No Measure)

3 Sets, For Quality

2:00 Cardio Choice

8 Dual Dumbbell Front Squats , light to moderate load

10/10 Single Leg Dumbbell Glute Bridge

10/10 Bird Dogs w/Pause

:30 second Scapular Pull-Ups

Time Cap 15:00

Metcon (AMRAP – Rounds)

GPP/COMP

EMOM x 20

Min 1: 5 Back Squats @ 55-60% of 1rm (Tempo 4-1-x-2)

Min 2: 50′ Dual Dumbbell Front Rack Walking Lunge

Min 3: Unbroken Set of Strict Pull-Ups

Minute 4: Rest
Coaches, ideally we waterfall this workout

If we do not have at least 4 Strict Pull-ups, do a max set of Strict Pull-ups then finish with 8-10 banded strict pull-ups.

Bonus Fitness (No Measure)

3 Sets: For Quality

10 GHD Dual Dumbbell Preacher Curl

10/10 Single Leg Barbell Hip Thrust

8/8 Side Plank Banded Row