CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The focus today will be on making sure that we have athletes prepared and ready to go for the Deadlift today. We will be ending with 2 heavy singles for the day at 90%+ so the primary objective here is to ensure correct lifting mechanics and ensuring athletes are taking that full rest period to recover, sit-down and get themselves ready to tackle the rep with intent and focus. Here is where we can really build up the body, but also where, as coaches, we need to really be on top of movement mechanics. We will then transition into Box Jump Overs and Abmat Sit-Ups.

Warm-up (No Measure)

2 Sets

1:00 Bike

6 Inchworm to Hollow Body

10 Hollow Rocks

10/10 Single Leg Crossbody RDL

10/10 Single Leg Glute Bridges

30 sec Glute Bridge Hold

-then-

Coach Led Deadlift Warm-up

Deadlift (Every 3:00 x 5
Set 1: 3 Reps@ 82%
Set 2: 2 Reps @ 85%
Set 3: 2 Reps @ 87%
Set 4: 1 Rep @ 90%
Set 5: 1 Rep @ 95%

Percentage is based on your 1-rep max Deadlift

)

Metcon (Time)

For Time:

5-10-15-20

Box Jump Over 24″/20″

Abmat Sit-Ups

Rest 1:00 minute

20-15-10-5

Box Jump Over 24″/20″

Abmat Sit-Ups

COMP

For Time:

5-10-15-20

Box Jump Over 30″/24″

GHD SIt-ups

Rest 1:00 minute

20-15-10-5

Box Jump Over 30″/24″

GHD Sit-Ups

Time Domain: 7:00-11:00 minutes

Time Cap:12:00 minutes