CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We have a little more of a strength biased session here today as we are starting off with the Bench Press building to a 5 Rep max today and then moving into a sprint couplet of Heavy Deadlifts and Strict Handstand Push-Ups. Our expectation here is that the strict variant and increased loads on the Deadlift will slow things down a bit even though we are moving from 45 reps per movement down to 36 reps per movement. Be sure to ensure that athletes understand the loading expectations and skill modifications for the Deadlifts and Handstand Push-Ups.

Warm-up (No Measure)

1:00 90/90 Pec Stretch on Rig

1:00e Banded Shoulder Stretch

1:00 Seated Straddle Stretch

-then-

3 Rounds

5 Push-ups

10 Barbell RDL

:15 Handstand Hold

Bench Press (Build to a 5RM
15:00 Time Cap)

Aim to do a new set every 2-3 mins. We have about 2 shots in the tank to really go for it, so once you are around 70% only do 2-3 reps at time. When you think are ready go for 5. You will know if you can go up when finished.

Metcon (Time)

GPP

For Time

15-12-9

Handstand Push-Ups

Deadlift 225/155

COMP

For Time

15-12-9

Strict Handstand Push-Ups

Deadlift 315/205lb, (142/92kg)

Bonus Fitness (No Measure)

4 Sets, For Quality

15 Ring Hamstring Curls

1:00 Weighted Plank Hold

100/100ft (30/30m) Single Arm Suitcase Carry