CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We have a fun strength superset today with the goal of starting minute 1 with either the Deadlift or the Push Press. We are assuming that most classes will need to run this one with members sharing bars, so one partner should start on one movement while the other works on the other movement. We have allotted minute 3 as the rest minute for two purposes. One to load the bar to the next working weight and two to allow athletes time to rest and hit the next set optimally.

Take the time to go through the points of performance for both the Push Press and Deadlift today while allowing around 7:00 minutes to load up to their working loads.

We will then move into a 10:00 minute AMRAP with an Open style feel to it. The triplet is centered around shoulder stamina and a high heart rate burner of a workout.

Warm-up (No Measure)

2 Rounds

1:00 Cardio of choice (30sec ez, 20sec mod, 10sec hard)

5 Empty Barbell Strict Press

5 Romanian Deadlits

:15 Handstand Hold

Strength (10 Rounds for weight)

EMOM x 15

Min 1: 5-4-3-2-1 Deadlift

Min 2: 5-4-3-2-1 Push Press

Min 3: Rest

Weights

5 @ 70%

4 @ 75%

3 @ 80%

2 @ 85%

1 @ 90%

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 10

8 Handstand Push-Ups

14 Alternating Dumbbell Snatches 50/35lb

20/16 Calorie Row

COMP

10 Wall Facing Handstand Push-Ups

14 Alternating Dumbbell Snatch 70/50

20/16 Calorie Row
This workout is a shorter one with the goal of trying to push the pace from the onset. Attack the handstand push-ups in 2 sets or less, strive to go unbroken on the Dumbbell Snatch and push the pace on the rower to finish at or within 5 seconds of the minute. The goal is to keep each round consistent across at 2:30 or faster / round.

Bonus Fitness (No Measure)

3-4 Sets, For Quality

8-10 Glute Ham Raises

:40 second Weighted Sorenson Hold

:15/:15 Second Single Arm Ring Plank