CrossFit – Tue, Jan 2

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

In today’s session we are starting off with strict press to work on specific overhead strength work and positioning. The focus here is to hit every lift, stay within the percentages and maintain the feeling that we have another few reps left in the tank if we need to complete them. This is not a session to max out, but one to hit the work, create stronger shoulders, and leave without feeling the need for excess recovery from this session. We will then move into an EMOM triplet with Wall Balls, Chest to Bar and Squat Snatches. For this workout we will need to prime the Snatch and Chest to Bar in order to get into optimal positions for the workout. Overall loading and rep counts should not get too high today as we tackle this one, but the need for some extra movement prep is necessary for athletes to feel ready to attack this one in the most optimal way.

Warm-up (No Measure)

2 Sets, For Quality:

1:00 Ski

5e Single Arm DB Strict Press

20 Plank Alternating Shoulder Taps

5e Single Arm DB Front Squat

Strict Press (Every 2:00 x 6
Sets 1-3: 5 Reps @ 70%
Sets 4: 3 Reps @ 75%
Sets 5: 3 Reps @ 77%
Sets 6: 3 Reps @ 80%

Metcon (AMRAP – Rounds and Reps)



20 Wall Balls 20/14lb

10 Chest To Bar Pull-Ups

5 Squat Snatches 115/85lb



20 Wall Balls @ 30/20lb

15 Chest To Bar Pull-Ups

5 Squat Snatches @ 155/105lb
*scale the reps of the Chest to Bars if possible before defaulting to Pull-ups

*if life is feeling good, scale up to 185 for COMP.

Bonus Fitness (No Measure)

3 Sets, For Quality

8-10 Glute Ham Raises

:30 second Weighted Wall Sit

:20/:20 second Copenhagen Plank Hold