CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are getting after two parter that should really flow well together. Moving from the Hang Squat Clean, right into the teaching of the Back Rack Reverse lunge and picking some key target points to go through for scaling modifications for both the Strict Handstand Push-Ups and Toe to Bar. Ideally what we want to do with the general warm-up is make sure we are just tackling movement patterns that we will be targeting in the warm-up to provide specific barbell prep and some work centered around getting to the correct scaling modification for Strict Handstand Push-Ups. Please target a movement that athletes can get somewhere in the range of 5-10 reps on each set. This means a lot of athletes going to a box pike handstand push-ups, or having their head on risers, and for some even going to a deficit strict handstand push-up to increase the challenge if they are a real ninja.

Warm-up (No Measure)

2 Sets

5/5 Single Arm Ring Rows

5 Behind the Neck Strict Press

5 Barbell Squat Jumps

5 Strict Knees to Chest

5 Pike Push-Ups

-then-

2 Sets

Barbell Warm-up

3 Clean grip deadlift

3 High hang pulls

3 Front squats

3 Hang squat clean

1-3 Handstand Push-ups

Strength (10 Rounds for reps)

EMOM x 10

Min 1: Hang Squat Cleans

Min 2: Submax Unbroken Set of SHSPU

1lb = 1 rep
Hang Squat Cleans

Set 1: 5 Reps @ 65-70%

Set 2: 4 Reps @ 70-75%

Set 3: 3 Reps @ 75-80%

Set 4: 2 Reps @ 80-85%

Set 5: 1 Rep @ 85-90%

Strict Handstand Push-Ups : Ideally choose a number that is about 40-50% of your max unbroken Strict Handstand Push-Ups

Metcon (Time)

GPP

For Time

20 Toe to Bar

20 Back Rack Reverse Lunges

15 Toe to Bar

20 Back Rack Reverse Lunges

10 Toe to Bar

Load: 135/95

COMP

For Time

30 Toe to Bar

20 Back Rack Reverse Lunges

20 Toe to Bar

20 Back Rack Reverse Lunges

10 Toe to Bar

Load: 185/125

Time Cap: 12:00 minutes
The focus today is to build into consistent sets of Toe to Bar and big sets on the Back Rack Reverse Lunges. The Back Rack Reverse lunges will be taken from the floor with the focus of a quality clean, then a quick movement to the back rack before starting the lunges. Choose a load that you can maintain unbroken for at least the first set of lunges. Having to clean the bar up and then back rack it is extremely inefficient and at a volume of 10 reps /leg for 2 sets we are looking for challenging unbroken sets.

Bonus Fitness (No Measure)

3-4 Sets, For Quality

10-15 Dual Dumbbell Bench Press

10-15 Bent Over Reverse Flys

15 Barbell Hip Thrusts

15/15 seconds Side Star Plank