Announcements

Barbell Workshop

December 22 6:00pm

Fundamentals of Olympic Lifting with a focus on the Snatch

$35

*free to Premium Members

Ask Coach Matt for Details

If you haven’t taken our survey yet, please do right HERE. We want to know your thoughts!

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are starting things off with our 3RM Push Press. A good goal today would be to finish at or around 90% of your 1 rep max. We want to make sure athletes are primed by starting off with a warm-up that emphasizes hip extension and a strong lockout overhead. Once we move through the Push Press, we have some high skill movements with the Ring Muscle-Up, GHD Sit-Up and Handstand Push-Up. The goal today is not to go through full progressions here for these, but to provide the optimal scaling modifications to maintain the stimulus of the day. We would ideally like to see a more strength bias scale for the movements today in order to lay down foundational strength to develop the skills on a day when we have more time and longer to go through progressions.

Warm-up (No Measure)

EMOM x 8

Minute 1: 7/5 Calorie Row

Minute 2: :20-:30 second Wall Supported Handstand Hold

Minute 3: 10 Bar Kip Swings + 8-10 Push-Ups

minute 4: Seated Box Jump to High Box

Push Press (3-3-2-2-1-1
Starting at 70% and building to a 1 RM
)

1 Set Every 2:00

Metcon (AMRAP – Rounds and Reps)

GPP

Min 1: 13/10 Calorie Row

Min 2: 6 Pull-Ups + 6 Ring Dips

Min 3: 15 Medball Weighted Sit-Ups (20/14)

Min 4: 6 Handstand Push-ups

COMP

EMOM x 16

Min 1: 15/12 Calorie Row

Min 2: 5 Ring Muscle-Ups

Min 3: 15 GHD Sit-Ups

Min 4: 12 Handstand Push-Ups

Bonus Fitness (No Measure)

EMOM x 15

Minute 1: 10 Strict Knees to Elbows

Minute 2: 20/20 seconds GHD Side Plank Paloff Hold

Minute 3: 50 seconds Mountain Climbers

Minute 4: 10 Tall Kneeling Banded RNT Overhead Press

Minute 5: Rest