CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are working into a fun workout today with the emphasis on gymnastics strength and skill progressions working into some heavy front squats from the floor as well as Bar Muscle-Up Skills and progressions. The first piece is meant for us to build up to a heavy complex of the Squat Clean + Front Squats as well as layer in our gymnastics skill progressions and have athletes feel out some different progressions or hone in on the ones that they feel will warm them up or get them closer to their goal of reaching the Bar Muscle-Up. For newer athletes, focus on movement patterns, mechanics and skill development with the fundamental skills listed. By targeting these between each set of Squat Cleans and Front Squats we can really help develop athletes as well as allow them time to build up to a heavy of the complex before working into a more moderate load from the floor. The plan for the workout is to find scaling and modifications that allows athletes to get somewhere in the range of 1:00-1:30 minutes on the Echo Bike. Looking to adjust loading and skills to target that as the primary stimulus for the day.

Warm-up (No Measure)

2 Sets

10/7 Calorie Echo Bike

6 Inchworm to Hollow Body

8 V-Ups

10/10 Single Leg Glute Bridges

:15 Hollow Hold

Gymnastics/Weightlifting (5 Rounds for weight)

EMOM x 10

Odd: Bar Muscle-Up Drill

Even: 1 Squat Clean + 3 Front Squats

Building from 70% of Squat Clean to Heavy for the Day

* COMP: use Odd minutes to warm-up BMU
Pick 1 Drill for the day.

Bar Muscle-Up Drills + Progressions

8-10 Bar Kip Swings , building height with each kip swing

2-3 Toenail Spot Bar Muscle-Up

2-3 Bar Muscle-Up Hip Pop Swing

1-2 Banded Hip to Bar Drill

1-2 Banded Bar Muscle-Ups , Light to moderate band

Metcon (Calories)

GPP

4 Sets

AMRAP 3

10 Chest to Bar

10 Front Squats, 135/95

-Max Calorie Echo Bike

1:30 Rest Between Rounds

COMP

4 Sets

AMRAP 3

10 Bar Muscle-Ups

10 Front Squats, 185/125

-Max Calorie Echo Bike

1:30 Rest Between Rounds

Bonus Fitness (No Measure)

15:00 minute EMOM, 3 Sets

Minute 1: 30 Second KB Russian Twists

Minute 2: 30 Second Tall Kneeling Horn KB Bicep Curls

Minute 3: 30 second Hanging Straight Leg Raises

Minute 4: 30 Second Banded Lat Pull-Downs

Minute 5: Rest