CrossFit Trivium – CrossFit
Daily Focus (No Measure)
We have a high skill day on the docket with some bar pull-over skills and drills, along with progressions to get into movements that will help develop strength and the movement capacity to tackle bar pull-overs in the future. Play around with going through some tuck levers, may try inverted deadlifts (some find it easier and some find it a lot harder), maybe some low ring skin the cat progressions, or whatever else you as the coach feel would help your athletes progress and move forward with their skills. After we go over the skills and drills portion of the day we will get into the main workout. The goal being a focus on positions and just steady movement throughout the full 16:00 minutes. The DB Step-Overs will create the most significant time challenge here if you choose to tackle 12 on the minute, but the other minutes should allow for enough rest and recovery to maintain reps and keep the overall RPE lower on the day. This style day is great before the Open workout as we get to practice some skill, but overall volume and loading is relatively low.
Warm-up (No Measure)
2 Sets
:30 second Jump Rope Practice
:15 second Active Hang + :15 second Passive Hang
8 Alternating Box Step-Ups
6 (Inchworm Push-Up + 2 Down Dog Toe Taps )
Skill/Technique Play (No Measure)
Bar Pull-Over + Skin the Cat Skills and Drills
Bar Pull-Overs
Tuck Front Lever
Inverted Deadlifts
Low Ring Skin the Cat Progression
Metcon (AMRAP – Reps)
GPP
EMOM x 16
Min 1: 3 Low Ring Skin The Cats
Min 2: 12 Single Dumbbell Box Step-Overs 24/20” (50/35)
Min 3: :20 second Wall Facing Handstand Hold
Min 4: 30 Seconds Double Unders
COMP
EMOM x 16
Min 1: 3 Bar Pull-Overs
Min 2: 12 Dual Dumbbell Box Step-Overs 24/20”, 50/35
Min 3: :30 second Wall Facing Handstand Hold
Min 4: 50 Double Unders
The goal today is to maintain a steady pace and effort. Focus on quality movements, practicing efficiency, and choose scaling modifications that allow overall RPE to stay below 8/10.
Bonus Fitness (No Measure)
3 Sets, For Quality
10/10 Single Arm Dumbbell Bent Over Rows
12 Dumbbell Bicep Curls
10 Supine Leg Raises
Rest as needed