Announcements

Prom of the Decades for ALS | Sept. 2nd @ 7PM!

PLEASE PURCHASE YOUR TICKETS THROUGH THIS LINK ASAP IF YOU HAVE NOT DONE SO ALREADY!!!

Food, desserts & drinks are provided! *Drinks include soda, water, beer, wine, champagne, hard seltzer, AND signature mocktail!

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today we are getting after a heavy emphasis on upper body push and shoulder stamina today. The combo of a heavy Bench Press into a couplet of Strict Handstand Push-Ups and Double Unders will be sure to burn the shoulders up and create a good challenge for the day. Expect the double unders to get harder than anticipated in this one as keeping the arms in close and maintaining rhythm will be challenged. We should give athletes about 5:00-7:00 minutes to work up to 70% on the Bench Press as well as go over correct spotting techniques. I always like to have the hands under the bar on heavy sets, but only touch the bar if the bar begins to move back to the chest. Even if the barbell pauses out, do not touch the barbell until it moves back down. We should have time to go over correct hand placement and pressing mechanics for the strict handstand push-up today before tackling the workout.

Warm-up (No Measure)

2 Sets, For Quality

:30 seconds Jump Rope Practice

50ft (15m) Dual Kettlebell Bottoms Up Waiters Carry

5 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

10/10 Single Leg Hip Thrust off Bench

Bench Press (Every 2:00 x 4
Set 1: 5 @ 70%
Set 2: 5 @ 75%
Set 3: 5 @ 80%
Set 4: 5 @ 85%

)

Primer (No Measure)

3 Rounds

15 Double Unders

2-3 Strict Handstand Push-ups

*coaches cover the proper technique for hand and head placement for HSPU. We are looking for a “tripod” position while keeping the core engaged and pressure through the hands

Metcon (Time)

GPP

For Time:

50 Double Unders

9 Strict Handstand Push-Ups

50 Double Unders

12 Strict Handstand Push-Ups

50 Double Unders

15 Strict Handstand Push-Up

50 Double Unders

18 Strict Handstand Push-Ups

COMP

For Time:

9 Strict Handstand Push-Ups

50 Unbroken Double Unders

12 Strict Handstand Push-Ups

50 Unbroken Double Unders

15 Strict Handstand Push-Ups

50 Unbroken Double Unders

18 Strict Handstand Push-Up

50 Unbroken Double Unders

21 Strict Handstand Push-Ups
Scale by starting each set with Max effort Strict HSPU, then finish with kipping.

Bonus Fitness (No Measure)

4 Sets, For Quality:

12 Chest Supported Dual Dumbbell Rows

8-10 Hanging Around The World Knee Raise

8 Dual Dumbell Z-Press