CrossFit Trivium – CrossFit

Daily Brief (No Measure)

We are starting things off with a little strength cluster style set for our overhead pressing strength. The difference in this style today is that we are starting off with 5 reps of strict press, doing a quick add of load to the bar and then performing a heavy set of 3 push press. This will help to build some greater muscular endurance while also developing power and better connection from our hips / core to overhead. We will then move into a progression from the style of metcon we hit last week with the 5×3 min on / 1min off and building into 3 sets of 4min on / 2min off. Today’s circuit is centered around the “Gymnastics Complex” so be sure to go through the movement cues here and have athletes practice a few as they get going.

Warm-up (No Measure)

3 Sets, For Quality:

:30 second Echo Bike

50/50ft Single Arm Kettlebell Bottoms Up Waiters Carry

6/6 Single Arm Kettlebell High Pulls

6/6 Single Arm Kettlebell Arnolds Press

5/5 World’s Greatest Stretch

5/5 Archer Ring Rows

Time Cap 6:00

Strict Press + Push Press (Every 2:30, 4 Sets
5 Strict Press @ 75%
Rest 20 seconds
3 Push Press @ 75%+
)

We will re-rack the barbell and then move to add loads to then work into the Push Press where we are primarily focused at developing a strong drive through the hips to propel the bar overhead

Metcon (AMRAP – Rounds and Reps)

GPP

3 Rounds

AMRAP 4

3 Gymnastics Complex

5 Box Jump Overs 24/20”

10/7 Calorie Echo Bike

2:00 rest

COMP

3 Rounds

4:00 amrap

3 Burpee Bar Complex

5 Box Jump Overs 30/24”

10/7 Calorie Echo Bike

2:00 rest
GPP

Gymnastics Complex = Burpee + Kipping Pull-Up + Knees to Elbow

We are not allowed to jump right into the pull-up today.

COMP

Gymnastics Complex = Burpee + Chest to Bar Pull-up + Bar Muscle Up

Bonus Fitness (No Measure)

4 Sets, for Quality

10-12 Feet Elevated Ring Rows

:30/:30 Half Kneeling Paloff Press Hold

10-12 Feet Elevated Parallette Push-Ups