CrossFit – Mon, Jul 31

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are officially in our test phase and with that, we are starting off things with a bang! Today, we are tackling 1RM Front Squat and 10RM Front Squat. The style of the day will feel different than the typical class structure and this is a good thing. We should get some good vibes flowing and a lot of cheering and yelling in the gym today. This is what CrossFit is about. Those that are new to the gym, that aren’t quite sure about maxing out can choose an option that works more on form and as always we are looking for technical sound 1RMs and not just forcing bad reps here to get a new max. We will hit the 1RM Front Squat, then move to tackle a “drop set” of sorts with a 10RM Front Squat a few minutes later. Aiming around 75% is a good goal for the 10RM Front Squat.

Warm-up (No Measure)

2 Sets

1:00 Cardio Choice

10 Deep Lunge Mountain Climbers

5 Wallballs

10 Barbell Good Mornings

1 Front Squat w/ :20 Pause at the bottom

Front Squat (15:00 to Build to a 1 Rep Max)

Then rest 3:00-5:00

Front Squat (Establish a 10 Rep Max

Goal is about 75% of 1 Rep

Metcon (AMRAP – Reps)


For Max Reps:

:45 on / 15: rest x 10

Calorie Ski

Wallball 20/14

Box Jump 24″/20″

Dumbbell Snatch 50/35



Calorie Ski

Wallball 20/14 (11’/10′)

Box Jump Over (24″/20″)

Dumbbell Snatch 70/50


10:00 Total including rest
Our goal here is more about blood flow and flushing out the legs getting the body ready for the rest of testing this week.

If we are taking tomorrow off, feel free to push the intensity though!

Bonus Fitness (No Measure)

3 Rounds

6-8 Double DB Seated Strict Press (Neutral Grip)

6-8 DB Pullovers

100m Farmer Carry