CrossFit – Thu, Mar 28

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are tackling our Back Squat progression today and working into the heavy triples, doubles, and singles. The goal here is to find technically heavy weights that allow for a challenge without compromising mechanics. The focus will be to build to a heavy single within the range of 90-95%. As always if you have an athlete feeling it today, you can let them ride the wave and go for a true max. After the Back Squats we will transition into a very simple, yet potent workout with Wall Balls and Push-Ups. The combo is something to be reckoned with and you will leave with a major pump.

Warm-up (No Measure)

3 Sets

5/5 Worlds Greatest Stretch

3 Inchworm + Push-up

5 Wallballs to 12′ Target (light)


3 Sets

10 Alternating Barbell Reverse Lunges

5 Jumping Back Squats

Rest 1:00 minute between sets

Back Squat (Every 3:00 x 5
Set 1: 3 Reps @ 80-85%
Set 2: 3 Reps @ 80-85%
Set 3: 2 Reps @ 85%+
Set 4: 2 Reps @ 85%+
Set 5: 1 Rep @ 90%+


Metcon (AMRAP – Reps)



Wall Balls


GPP: 20/14

COMP: 30/20

Bonus Fitness (No Measure)

5 Sets, For Quality

6/6 Bulgarian Split Squats

6-8 Stationary Bar Dips 30×1 Tempo

10m/10m Forward + Back Seal Walk

Rest as needed between sets