CrossFit – Thu, May 16


Cold Plunge is under renovation. We will have it up and running as soon as possible .

The Sauna is still availaible

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today is our heavy session on the Deadlift with the focus of hitting a heavy-ish load for 4 reps. We want to make sure athletes are primed and ready to tackle the heavy loads today, so we have our 3 step style progressive warm-up in with the focus on building some body heat, loosening up muscles just enough that would create a limit in our range of motion and then hitting some activation style work to prime our central nervous system and stabilizing muscles today to hit some heavy loads with great form, strength, and stability.

We will then be tackling a burner of a chipper with the focus on keeping things fast and challenging. The goal is to scale all athletes in the gym to be able to complete this fast and ideally in the time frame of 6-8 minutes. This means hitting the bike fast, hitting the burpees fast, and staying close to unbroken on the Double Unders. So adjust levels more so on volume today than movements. For bigger classes we can start on a delay, but with there’s also the need to possibly have two machines and have the first time around on one machine and finish on another. If thats the case we would ideally finish with the Echo so athletes have to sprint to the finish there.

Warm-up (No Measure)

2:00 C2Bike/Echo Bike


Mobility Drills

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch


Stability + Activation

2 Sets, For Quality

10/10 Single Leg Barbell Romanian Deadlift

10 Sumo Stance Goodmornings

3 Inchworms


Barbell Warm-up

Deadlift (Every 3:00 x 5
Set 1- 6 Reps @ 70%
Set 2- 6 Reps @ 70%
Set 3- 4 Reps @ 75%
Set 4- 4 Reps @ 75%+
Set 5- 4 Reps @ 80%

Metcon (Time)


For Time:

30/22 Calorie C2 Bike

15 Burpees to Target

60 Double Unders

15 Burpees to Target

30/22 Calorie C2 Bike


For Time:

30/22 Calorie Echo Bike

15 Burpees to Target

90 Double Unders

15 Burpees to Target

30/22 Calorie Echo Bike

Bonus Fitness (No Measure)

4 Sets, For Quality

20 GHD Medball Reverse Hyper Extensio n

30/30 second Banded Paloff Press Hold

10/10 Side Plank Banded Clam Shells