CrossFit Trivium – CrossFit

Daily Brief (No Measure)

For the strength/ weightlifting portion of the workout today we will be working from the floor and developing our strict press capacity as well as our stability overhead with a pause of 10 seconds. The goal today will be to ensure a stable and neutral midline as hyperextension of the lumbar spine will be of prime importance today.

We have a fun little style of a workout today with two couplets done in a chipper style format, however the total volume remains similar to that of something like “Fran” or “Diane” where we keep the total reps lower in order to allow for intensity to be the driver of the day. The 3:00 minute rest period is meant to allow for just enough time to recover, adjust loads and get into Part B of the workout. For class management purposes you can start athletes on different stations to save space out on the floor and on the all, noting that everyone should still have their own barbell.

If you start athletes on different stations, those with more proficient handstand push-ups should start on the Shoulder to Overhead and run first in order to allow those athletes to be more challenged in that domain.

Warm-up (No Measure)

2 Rounds

200m Jog

:15 Handstand Hold

8/8 Single Arm Dumbbell Push Press

10/10 Single Leg Straddle Leg Lifts

Into..

Coach Specific Barbell Primer

Metcon (Time)

GPP

10 Handstand Push-Ups

30 Power Clean (75/55)

10 Strict Handstand Push-Ups

Rest 3:00 minutes

200m Run

30 Shoulder to Overhead (95/65)

200m Run

COMP

15 Strict Handstand Push-Ups

45 Power Clean (95/65)

15 Strict Handstand Push-Ups

Rest 3:00 minutes

200m Run

30 Shoulder to Overhead (115/75)

200m Run
*ideally we are trying to get some strict HSPU under our belt with the GPP, so pick a number that we can possibly complete in 2-4 sets

Strict Press (Every 1:30 x 6
3 Reps w/ :10 Pause at the top of each rep)

From the floor, so we will need to power clean the bar to start.

Looking for around 70% of 1RM Strict Press

Bonus Fitness (No Measure)

Part A)

5 Sets

30 second Wall Supported Handstand Hold

Rest as needed between sets

Part B)

6 Sets

6 Glute Ham Raises

24 second Sorenson Hold

Rest as needed between sets to keep complex unbroken