CrossFit Trivium – CrossFit
Daily Focus (No Measure)
Today, we are getting after a 5RM Back Squat to end Phase 1 of the Chimera Cycle. We have been building up and targeting some heavy 5s, 3s, and 1s as we build over the previous 6 Weeks as well as a 3RM on the Front Squat. Now it is time to target the 5RM Back Squat to get a baseline before moving into phase 2 of the Chimera Cycle. A note that we like to test the 3RM and 5RM far more often than 1RM’s as these still give us a really solid gauge of our 1RM without the increased risk of losing positions on a 1RM lift under maximum load.
After the 5RM Back Squat, we are targeting a strength and skill style EMOM with the focus of slowing things down today, taking a little focus to add some accessory unilateral strength work, touch on GHD’s in a controlled setting where athletes can focus on form, range of motion (shorter for newer athletes, increase for experienced and healthy athletes), and give time for athletes to practice Single Under Crossovers or Double Unders as we are just around the corner from the CrossFit Open.
Warm-up (No Measure)
3 Sets, For Quality
30 seconds Jump Rope Practice
10 Body Weight Reverse Lunge
25/25ft (8/8m) Lateral Band Walk
25/25ft (8/8m) Banded Monster Walk
Back Squat (Every 3:00 x 5
5 Back Squats
Start @ 70% and increase to a 5 Rep Max
)
Metcon (Weight)
GPP
EMOM x 16
Min 1: 10 Front Rack Reverse Lunges, For Load
Min 2: 15 V-ups
Min 3: 50 Double Unders
Min 4: Rest
Front Rack Reverse Lunges are from the Rack
Suggested Starting Load @ 95/65
GPP
EMOM x 16
Min 1: 10 Front Rack Reverse Lunges, For Load
Min 2: 15 GHD Sit-ups
Min 3: 30 Crossover Single Unders + 30 Double Unders
Min 4: Rest
Front Rack Reverse Lunges are from the Rack
Suggested Starting Load @ 135/95
This workout is meant to be a specific strength conditioning / accessory piece that will allow athletes to really tackle some accessory single leg strength work while also targeting some practice on GHD’s and Jump Rope. By slowing things down and having these movements in the loading and rep scheme as prescribed, we can really work to increase strength work and specific practice on these movements.
Bonus Fitness (No Measure)
Accumulate the Following
1:00 minute GHD Supine Hold
2:00 minute Sorenson Hold
1:30/1:30 Pallof Press Hold