Announcements

Join us January 27th for our special team workout to support the “Live Like Lou Foundation”

Named in honor of Major League Baseball Hall of Famer Lou Gehrig, Live Like Lou supports ALS families, funds emerging scientists seeking meaningful treatments and cures for ALS, and helps generate awareness of Lou Gehrig’s disease.

You can donate using this link and just search CrossFit Trivium to find our landing page.

CrossFit Trivium – CrossFit

Daily Brief (No Measure)

Today’s session is geared towards heavy Deadlifts that will provide a formidable challenge. Our objective is to gradually work up to heavy singles within the range of 80-85%. This intensity level not only triggers a robust growth hormone response (aiding in recovery) but also presents a substantial challenge to the central nervous system.

It’s essential to strike a balance between these challenges and stimuli to achieve optimal results while allowing ample recovery between sessions. To accomplish this, we’ve structured the Deadlift progression over a more extended period during this cycle, spanning 10-14 days.

For today’s workout, utilize the 6-minute intervals to tackle the 5-3-1 Deadlift sets as you see fit. Rest until the 6-minute mark, and then repeat for two more sets. This approach provides more rest when dealing with heavier loads.

Regarding the workout itself, consider it a quality-focused session rather than an all-out conditioning effort. While it will undoubtedly challenge you and elevate your heart rate, the primary emphasis lies in developing the posterior chain, midline strength, and refining your handstand walk skills. We may touch briefly on scaling options and handstand walk adjustments before the workout, but today is not dedicated to an extensive handstand walk progression. We’ll have dedicated days in the coming weeks to delve deeper into that aspect. For now, let’s focus on building a solid foundation of strength through the Deadlifts.

Deadlift (Every 2:00 x 9
Set 1: 5 reps
Set 2: 3 reps
Set 3: 1 rep

)

Percentages:

Wave 1: 75-77-80%

Wave 2: 77-80-82%

Wave 3: 80-82-85%

Percentages are all based on your 1-rep max Deadlift

Metcon (No Measure)

GPP

EMOM x 15

Minute 1: 21 V-Ups

Minute 2: 5 Wall Walks

Minute 3: 15 KB Deadlifts (53s/35s)

COMP

EMOM x 15

Minute 1: 21 GHD’s

Minute 2: 50′ Handstand Walk

Minute 3: 15 KB Deadlifts (70s/53s)

Daily Focus (No Measure)

3 Sets, For Quality:

15e Single Leg Cross Body Dumbbell RDL

10 Push-Up Assisted Nordic Curls

25 Banded Good Mornings