Announcements
Cold Plunge is under renovation. We will have it up and running as soon as possible .
The Sauna is still availaible
CrossFit Trivium – CrossFit
Daily Brief (No Measure)
We are starting off the new cycle with our Back Squat and Box Jump superset. The goal here is to target a contrast style training method with an absolute strength movement followed by a plyometric movement to target more muscle fibers and recruit more motor neuron units. There has been plenty of research here that doing this from time to time can really help facilitate breaking through plateaus, not to mention increase athleticism which is something we all can do with a little more of. The goal here today is to work up to a relatively heavy 5 for the day coupled with a high box jump that is safe, but allows athletes to challenge their jumping ability.
We will then move into a fun little 5 round triplet of Weighted pull-ups, Calorie Echo Bike, and Wall Balls. The goal here is to stay unbroken, move quickly between stations and keep the workout to an RPE of a round 7. This is more about building muscular stamina than just hitting a high power output workout, so tackle it as such.
Warm-up (No Measure)
2:00 Echo Bike/ C2 Bike
Into..
Mobility
1:00/1:00 minute Active Scorpion Stretch
:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 minute Alternating Active Pigeon Stretch
into..
Stability + Activation
2 Sets, For Quality
5/5 Single Arm Ring Rows
3/3 Worlds Greatest Stetch
:30 second Dead-Bug Alternating Heel Taps
-then-
3 Sets
3 Tempo Back Squats (3-1-x-0)
3 Pull-ups
3 Box Jumps
Back Squat (Every 3:00 x 5
5 Back Squats @ 70%+
+ 3 Seated Box Jumps (choose height)
)
Metcon (No Measure)
GPP
5 Rounds for Time
5 Strict Pull-Ups
9/7 Calorie C2 Bike
12 Wall Balls 20/14
COMP
5 Rounds for Time
5 Weighted Strict Pull-Ups 20/14
9/7 Calorie Echo Bike
12 Wall Balls 20/14
*use the medball for the weighted pull-ups
Bonus Fitness (No Measure)
3 Sets, For Quality
10/10 Toes Elevated Dual Dumbbell Romanian Deadlift
20 Renegade Rows
30 second Dual Kettlebell Front Rack Wall Sit
Rest as needed between sets