CrossFit – Thu, Sep 14


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CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We have a very strength specific build today working into a little drop set style work on the Bench Press combined with increasing loads on the Deadlift. Here we will work up to 90%+ on the Bench Press and hit it for 2 reps for Station 1, then move to station 2 where we will be tackling 73% for 6 Reps on the Deadlift for Station 2. We will alternate stations having the Bench move to 6 reps @ 73% and having the Deadlift working up to 2 reps @ 90%+. This will be a big stimulus for our strength build so be sure to set the athletes up for success by locking in quality positions and movement for the day.

Then we will get into a burner of a workout. 6 minutes is all you need here to feel that you got a really good workout in with the goal of getting through the set of 15s, which would be 45 reps of each movement. If we get through the rounds of 18s we are in the range of 63 reps, which is a huge challenge because it means we were holding 10+10 on the minute which would be a very dirty EMOM. Play with different variations of the Kettlebell Swing that allow for maximum efficiency, position, and speed.

Strength (No Measure)

Every 2:00 x 10 (20:00 total)

Station 1: Bench Press

Station 2: Deadlift

Bench Press

2 Reps @ 90%+

3 Reps @ 87%

4 Reps @ 83%

5 Reps @ 78%

6 Reps @ 73%


6 Reps @ 73%

5 reps @ 78%

4 Reps @ 83%

3 Reps @ 87%

2 Reps @ 90%+
log you lifts in the section below

Bench Press


Metcon (AMRAP – Reps)



American Kettlebell Swings






Bonus Fitness (No Measure)

3 Sets, For Quality

8-10 Glute Ham Raises

:30 second Sorenson Hold

Rest 1:00 minutes

10 Feet Elevated Parallete Push-Ups

:15/:15 Kettlebell Side Star Plank

Rest 1:00 minute