CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we’re diving into an extensive chipper workout with a major focus on Toe to Bar volume. This session is structured uniquely, as we’ll continually cycle back to a set of Toe to Bar between each varied movement. It’s an engaging and dynamic workout, excellent for Open preparation, as it encompasses a variety of familiar exercises. The workout is designed to challenge muscular stamina and create some interference.From a coaching standpoint, it’s critical to ensure that we select the appropriate scales and volume for our athletes. Given the high-output nature of this workout, it demands considerable muscular endurance and capacity across multiple movements. Expect the workout duration to fall within the 18:00-23:00 minute range. We’ve implemented a strict time cap to manage volume and guide athletes towards suitable scaling options.

Allocate around 5:00-10:00 minutes to review and practice Toe to Bar techniques and efficiency. This part is essential for setting a solid foundation for the workout. Then, briefly touch on each of the other movements, guiding athletes through a warm-up and helping them establish their working loads. After the general warm-up, plan for an additional 15:00 minutes dedicated to specific movement preparation, ensuring everyone is well-prepped and confident about the upcoming exercises.

Let’s encourage our athletes to focus on form and pacing, mindful of the workout’s demands. It’s all about finding that balance between pushing limits and maintaining sustainable effort throughout. Let’s gear up for an exciting and challenging session!

Warm-up (No Measure)

2 Rounds

12/9 Calorie Row

20/20 second Samson Stretch

8 Scapular Pull-Ups + 8 Bar Kip Swings

9/7 Calorie Ski

Toes to Bar Skill Progression (No Measure)

Skills and Progression

Toe to Bar Technique and Efficiency

-Kip Swing, Hollow to Arch positions

-Strict Knee Raises to maximum height with active lat position

-Kipping Knee to Chest

-Alternating Toes to Target

-Kipping Toes to Target

-Alternating Toe to Bar

-Toe to Bar

*This is the progression we like to go through and a way for athletes to hit each level and keep working up until they reach their correct scaling modification for the day.

Toe to Bar Partner Progression

Metcon (Time)

GPP

For Time:

15 Toes to Bar

90 Double Unders

15 Toes to Bar

60 Wall Balls (20/14)

15 Toes to Bar

45/36 Calorie Row

15 Toes to Bar

30 Lateral Burpee Over DB

15 Toes to Bar

15 Devils Press (50s/35s)

COMP

20 Toes to Bar

100 Double Unders

20 Toes to Bar

80 Wall Balls (20/14)

20 Toes to Bar

60/48 Calorie Row

20 Toes to Bar

40 Lateral Burpees Over DB

20 Toes to Bar

20 Devils Press (50s/35s)
Goal Time: 18:00-23:00 minutes

Time Cap: 25:00 minutes

Bonus Fitness (No Measure)

4 Sets, For Quality

20/20 second Side Star Plank

30/30m (100ft/100ft) Suitcase Carry , For Load

30/30 second Pallof Press Hold

40 second Sandbag Hold , For Load