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Holiday Schedule

Monday, December 25th (no classes)

Tuesday, December 26th (7am, 11:30am, 4,5,6pm + Open Gym)

Monday, January 1st (no classes)

Tuesday, January 2nd (normal schedule)

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

In today’s session, we’re embarking on a 30-minute workout, aiming to maintain a steady pace throughout with minimal pauses between sets. The objective is to engage at a consistent rate, ensuring recovery within the 1 to 1.5 minutes of rest intervals. It’s crucial to guide athletes in selecting appropriate scaling modifications and weights that promote sustained effort and proper technique. The workout focuses on enhancing the endurance of the posterior chain muscles, incorporating exercises like double unders, deadlifts, rowing, and running. We’re aiming for lactate threshold intensity, targeting about 85-88% of the maximum heart rate from an energy system perspective. Should the completion of the workout in the allotted time push us to redline, adjustments will be necessary. This might include modifying the number of reps, shortening the distance, or decreasing the load, all to preserve the intended workout intensity.

Warm-up (No Measure)

3 Sets

1:00 minute Cardio Choice

15 Banded Good Mornings

4 Walking Inchworms

10/10 Single Leg Glute Bridge

-then-

3 Rounds (increasing weight)

5-6 Deadlifts

10 Double Unders

Metcon (6 Rounds for time)

GPP

Every 5:00 x 6 (30:00)

Station 1:

100 Double Unders

20 Deadlifts 185/125

Station 2:

350/300m Row

400m Run

COMP

Every 5:00 x 6

Alternating Stations

Station 1:

100 Double Unders

20 Deadlifts 225/185

Station 2:

450/400m Row

400m Run
*sub double unders with a number you can hit in about 1:30

Today’s focus is to maintain a workout pace of approximately 3:30 to 4:00 minutes at each exercise station. For the double unders and deadlifts, aim to complete them in no more than two sets, with each movement taking about 1:15 to 1:30 minutes. In the row and run combination, the goal is to finish the rowing segment in roughly 1:15 minutes, and the running part in about 2:00 minutes or less. Including transition times, this approach should align with the 3:30-minute target. By adhering to these consistent pacing guidelines, with 1:00 minute for transition and rest, we are focusing on developing lactate threshold and enhancing overall capacity.

Bonus Fitness (No Measure)

3 Sets, For Quality

8-10 Glute Ham Raises

:30 second Weighted Wall Sit

:20/:20 second Copenhagen Plank Hold