Announcements

Join us January 27th for our special team workout to support the “Live Like Lou Foundation”

Named in honor of Major League Baseball Hall of Famer Lou Gehrig, Live Like Lou supports ALS families, funds emerging scientists seeking meaningful treatments and cures for ALS, and helps generate awareness of Lou Gehrig’s disease.

You can donate using this link and just search CrossFit Trivium to find our landing page.

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The primary objective today is to sustain both intensity and consistency throughout the entire 40-minute EMOM. Encourage athletes to push their limits, but also stress the importance of scaling appropriately if needed to ensure they can keep moving through each round.

To facilitate efficient class management and ensure a smooth flow, we suggest having athletes work in groups, starting at different stations. This approach will make it easier to manage the class and ensure a well-organized workout. Our ultimate goal is to continue building quality volume and capacity today, emphasizing the importance of maintaining impeccable movement standards and consistency across all sets.

This session offers a well-rounded blend of cardio, strength, and agility training. Be prepared to provide any necessary modifications or scaling options to accommodate athletes with varying fitness levels. Let’s keep our athletes engaged, motivated, and ready to give their absolute best effort!

Warm-up (No Measure)

2 Rounds

5 Calorie Ski

5 Kettlebell Swings (light)

3 Shuttle Runs

5 Push-ups

Metcon (AMRAP – Rounds)

GPP

EMOM x 40

Min 1: 12/8 Calorie Echo Bike or Ski Erg

Min 2: 12 American Kettlebell Swings (53/35)

Min 3: 5 Shuttle Runs 25/25ft

Min 4: 12/8 Push-Ups

COMP

EMOM x 40

Min 1: 13/10 Calorie Echo Bike or Ski Erg

Min 2: 15 American Kettlebell Swings (53/35)

Min 3: 6 Shuttle Runs 25/25ft

Min 4: 15/10 Push-Ups
Ideally Rounds

1-3-5-7-9: Echo Bike

2-4-6-8-10: Ski Erg

Bonus Fitness (No Measure)

3 Sets, For Quality

10 Glute Bridge Dumbbell Pull-Overs

10/10 Single Leg Hip Thrust

10/10 Half Kneeling Pallof Press Hold with Rotation