Announcements

Barbell Class starts Tuesday.

Sign-ups at the gym entrance.

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today we will be working into our first day of the squat cycle we have developed for the Hybrid Cycle. The main focus with this session is to build our capacity to hit a new 10RM mid-cycle and then re-test at the end of the cycle and hit another new 10RM. By building up our capacity in the Front Squat we will accomplish two things, better positions in the Clean and the Front Squat, as well as developing better total body muscular endurance and stability through the core. We will then move into a high capacity conditioning effort with the emphasis on midline stability and conditioning. The combo of Front Squats into this will pack a good punch for our mid-section to start the week.

Warm-up (No Measure)

1:00/1:00 minute Banded Front Rack Stretch

:45/45 Second World’s Greatest Stretch

1:00 minute Deep Squat + Thoracic Rotations

Once you have completed the above mobility work, please move into your Specific Warm-up:

2 Sets, For Quality:

90 Second Machine of Choice (Building pace)

50ft Sandbag Carry (light)

5 Empty Barbell Front Squat

20 Banded Pull Aparts

Front Squat (Every 2:30, 4 Sets
Set 1: 10 Reps @ 60%
Set 2: 10 Reps @ 60%
Set 3: 10 Reps @ 65%
Set 4: 10 Reps @ 70%)

Percentage is based on your 1rm Front Squat.

Focus on smooth, unbroken sets. Maintaining a good/strong breathing rhythm. As best as possible, fight to keep your elbows high and your upper back strong through all the sets.

Metcon (AMRAP – Reps)

GPP

3 Sets, Max Reps

1:00 Max Calorie Row

:30 second Rest

1:00 Max Distance Sandbag Carry 100lb/75lb

:30 second Rest

1:00 Max Calorie Echo Bike

:30 second Rest

1:00 Max V-Ups

:30 second Rest

COMP

3 Sets, Max Reps

1:00 Max Calorie Row

:30 second Rest

1:00 Max Distance Sandbag Carry 150lb/100lb

:30 second Rest

1:00 Max Calorie Echo Bike

:30 second Rest

1:00 Max GHD Sit-Ups

:30 second Rest
Sandbag Carry

25’= 1 rep

Focus: We really should be pushing the effort level here on the movements today, especially the machines. This will force us to be under some fatigue and labored breathing going into the midline work which will create a greater effect on bracing mechanics and learning to control your breath.

Primary Objective: Complete 20/16 Calories on Row and 20/14 Calories on the Bike

Secondary Objective: Remain unbroken for the entire minute on the carry, while completing 20+ reps on V-Ups

Bonus Fitness (No Measure)

3 Sets, For Quality:

10 Goblet Cyclist Squats , Light Load

200ft (60m) Reverse Sled Drag, Moderate Load

15/15 Terminal Knee Extensions

45 Second Plate Hip Thrust Hold @45/35lb
In these accessories today, we want to work on strengthening the tendons, ligaments and stabilizing muscles and are focusing on connecting your nervous system with each muscle fiber in your body. Remember to always start on the weaker side during the single limb movements