CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are starting off the day with some heavy Back Squats. As well as drop sets down, working our way into our weekly set of 20 that we have embarked on for this cycle. The goal is here two form. We will be working on absolute strength development at higher percentages and then work into our goal of improving muscular endurance, stamina, and overall capacity. This will lead us directly into warming up the barbell for Thrusters. The Thruster load is meant to be a load that should be at a weight that we can possibly do unbroken, but might break up do to the mixed metabolic fatigue we will have from the combo of Toes to Bar and Bar Facing Burpees. For class management purposes some smaller gyms might need to do lateral burpees, but we can also start athletes on a delay in order to mitigate issues with everyone doing bar facing burpees at the same time. The focus for the workout is to target midline capacity and stamina.

Warm-up (No Measure)

2 Rounds

60 Second Machine of Choice

:20/20 Second Side Plank

50ft (15m) Bodyweight Walking Lunge

10 Air Squats

:15 second Active Tuck L-Hang

10 Barbell Bradford Presses w/lockout @ 45/35lb

Back Squat (
Every 2:00 x 5
2 Sets x 3 Reps @ 100% of 5RM
2 Sets x 5 Reps @ 90% of 5RM
1 Set x 20 reps @ 65% of 5rm
)

The sets here are a little different than typical with the goal of building to our weight for the 5RM from week 1 of the cycle,hitting 2 x 3 at that weight and then creating a drop set off that percentage into our 20RM Back Squat progression

Metcon (Time)

GPP

For Time:

21-15-9

Toes to Bar

Thrusters 95/65

Lateral Burpees Over Bar

COMP

115/75lb

Time Cap 14:00

Bonus Work (No Measure)

4 Sets, For Quality

-Max L-Sit

12 Plank Kettlebell Pull Throughs

-Max Goblet Loaded Wall Sit