CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are getting in a little burner today with a 9:00 minute AMRAP of Thrusters, Chest to Bar Pull-Ups, and Calorie Row. The focus here will be on the Thrusters, leaning into unbroken sets for all rounds up to and through the round of 12 reps. This is key for determining scaling and modifications for your athletes. We have also been spending a good amount of time on the Chest to Bar Pull-Up, so these sets of 6 should be in a range that we will are manageable in 2 sets or less. For our strength piece today focus on the vertical drive on the bar and the line of action as the primary point of performance to target. This will be maintained on the Push Press by thinking about unlocking the knees and pressing our, rooting through the floor. And for the Front Squat, we really want to work for a quality front rack position, ideally with all 4 fingers on the bar with the elbows pressing up and out.

Warm-up (No Measure)

2 Rounds

10/8 Calorie Row

8/8 Single Arm DB Push Press

8/8 Single Arm DB Front Squat

8 Scapular Pull-Ups *Slow and controlled

8/8 Single Arm Ring Rows

Push Press (EMOM x 5
3 Reps @ 70%
-rest 2:00 then Front Squat-)

Front Squat (EMOM x 5
3 Reps @ 70%)

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 9

6-9-12-15…

Thrusters 95/65

-after each round-

6 Chest to Bar Pull-Ups

12/9 Calorie Row

COMP

AMRAP 9

6-9-12-15…

Thrusters, 105/70lb

-after each round-

12 Chest to Bar Pull-Ups

12/9 Calorie Row
The focus is to find a weight that we can move unbroken through the round of 12 with.

*if possible, focus on getting chest to bar pull-ups (even it means less reps) over standard pull-ups.

*if modifying with banded or jumping, aim to hit the range of motion to do a Chest to Bar

Bonus Fitness (No Measure)

3 Sets, For Quality

8/8 Three Point Single Arm Dumbbell Row

8/8 Single Kettlebell Front Rack Contralateral Step-Up 24/20’’

10-12 Hollow Body Banded Lat Pull Downs