CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we will be starting off with our Back Rack Reverse Lunge and 20 Rep Back Squat progression. This will be a good dose for the legs with the goal of building better leg stamina and muscular endurance. We will then get into the workout “Andi”. This is a new benchmark Crossfit posted two years ago. The loads are meant to be light, so all we want to do is prime the barbell cycling components here, talk over form and movement efficiency then let athletes tackle the workout. We are putting a 20:00 minute time cap on the workout which means a lot of athletes here should go with the empty barbell option and just work the mechanics and speed of movement.

Warm-up (No Measure)

2 Sets, For Quality

10 Deep Squat Thoracic Rotations

5 Hang Muscle Snatch

5 Barbell Strict Press

10 Alternating Cossack Squats

5e Single Leg Glute Bridge

Back Rack Reverse Lunges (0:00-6:00
Every 2:00 x 3
Set 1: 5/5 @ 90% of 5RM From last week
Set 2: 4/4 @ increased load
Set 3: 3/3 @ increased load

)

Back Squat (6:00-12:00
1 x 20
(65% of 1RM or 75% of 5RM)
)

Andi (Time)

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

65lb/45lb
To learn more about Andi click here
GPP

75 Reps Each

The loads are light so grip stamina will be tested, prime and warm up each movement thoroughly. Take short breaks and work your way through the barbell cycling piece. The goal today is to maintain a pace of greater than 20 reps per minute in order to complete this workout under the cap . Expectations are that the Push Press and Front Squats will be done the quickest as the Hang Power Snatch and Sumo Deadlift High Pulls will likely need the most breaks in order to complete this workout.

Goal: 15:00-20:00 minutes

Bonus Fitness (No Measure)

Accumulate

5:00 minute Wall Sit

3:00/3:00 Side Plank

1:00 Extended GHD Supine Hol