CrossFit – Mon, Nov 20

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are tackling some overhead pressing strength with our Push Press progression before moving into a challenging Anaerobic couplet with Devils Press and Calories on the Air Bike. The goal with this one is to complete one full round of the 10-8-6-4-2 and get back to the round of 10s before the 8:00 minute is up. This is at the exact time domain that really challenges pacing as it is a touch longer than a full sprint, but shorter than a workout that you would normally want to pace out. The big focus today is on our vertical dip and drive with the bar finishing over midline in the Push Press and finding a load for the Devils Press that can stay moving and unbroken without falling off too much on the bike.

Warm-up (No Measure)

10:00 EMOM, Alternating Minutes

min 1: 40 second Bike

min 2: 5 Inchworm Push-Ups

min 3: 10 Dual DB Hang Clean and Press

min 4: 10 Dual DB Front Squats

min 5: 12 Jumping Lunges

(keep the weight light and you can start at different stations i.e. share equipment)

Push Press (Every 2:30 x 4
Set 1: 7 Reps @ 75%
Set 2: 7 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 5 Reps @ 80%

Metcon (AMRAP – Rounds and Reps)




Single Arm Devils Press 50/35lb

10/7 Calorie C2 Bike




Devils Press 50/35lb

10/7 Calorie Echo Bike
Primary Objective: Complete the round of 2 Devils Press + 10/7 Calorie Echo Bike

Secondary Objective: Complete each bike in under 45 seconds

Bonus Fitness (No Measure)

4 Sets

8 Close Grip Bench Press

Rest 30 seconds

8 Rolling Tricep Extension

Rest 30 seconds

15 second Ring Support Hold

Rest as needed between sets