Announcements

Prom of the Decades for ALS on September 2nd at 7:00 PM!

PLEASE PURCHASE YOUR TICKETS THROUGH THIS LINK ASAP IF YOU HAVE NOT DONE SO ALREADY!!!

 

Food, desserts & drinks are provided! *Drinks include soda, water, beer, wine, champagne, hard seltzer, AND signature mocktail!

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, our focus is on upper body pressing and posterior chain work. We will be targeting a little Deadlift + Handstand Push-Up strength development before moving into some added volume accumulation and muscular stamina work with a row buy-in into a power Deadlift + Push-Up couplet to create some good density work. For class management today, we should be able to get athletes warming up the deadlift to 65% prior to the first set of unbroken handstand push-ups, then start the alternating EMOM with our first set of deadlifts then drop sets on the handstand push-ups. Total time working here should be 12:00 minutes with about 5:00 minutes of building loads and 2:00 minutes of cutting back down to working weights for the conditioning piece. For the conditioning piece we are hitting a good dose of Deadlifts and Push-Ups with the goal of getting into the round of 15 reps on each set.

Warm-up (No Measure)

2 Sets, For Quality

9/7 Calorie Row

2 Wall Walks

15 Banded Goodmornings

3 Tempo Ring Push-Ups (3131 Tempo)

:15 / :15 second Single Arm Ring Plank

Strenght + Gymnastics (5 Rounds for weight)

0:00-2:00 minutes

Max Unbroken Strict Handstand Push-Ups

-then-

2:00-12:00

10 minute EMOM, Alternate each minute:

minute 1: 5 Deadlifts @ 65%+

minute 2: Strict Handstand Push-Up @ 30% of Reps of Max

*note your HSPU volume, but log your deadlift weights
The Box Pike Handstand Push-Up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual DB Strict Press is never a bad option and helps those that feel like going inverted will be an issue.

For the alternating EMOM we are working up to a heavy 5 rep for the day on Deadlifts. Always with the goal of having quality positions as the priority over the load. Focus on hips and shoulders rising together until the knee then hinging the barbell to the hips.

Metcon (AMRAP – Reps)

GPP

3 Sets: For Max Reps

4:00 minute AMRAP

Buy-In : 20/16 Calorie Row

In Remaining Time Max Reps

3-6-9-12-15…

Deadlifts 185/135lb

Push-Ups

Rest 2:00 minutes between sets

COMP

3 Sets: For Max Reps

4:00 minute AMRAP

Buy-In : 22/17 Calorie Row

In Remaining Time Max Reps

3-6-9-12-15…

Deadlifts 255/165

Push-Ups

Rest 2:00 minutes between sets

Bonus Fitness (No Measure)

3 Sets, For Quality:

6-4-2 Turkish Get-Up

12 Reps Med Ball Slam 20/14lb

12 Reps Dumbbell Seesaw Row

200ft Suitcase Carry