CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are hitting an upper body muscular endurance and stamina workout. The goal is to get in some absolute strength work on the Bench Press, before hitting a challenging mix of Power Snatch, Wall Walks, and Ring Dips. This workout targets multiple ranges of motion about the shoulder joint with the focus of creating a well rounded shoulder pump and burn. We are looking for consistency on the barbell with Power Snatch TnG cycling reps while focusing on a straight arm position in the Wall Walk, before tackling 15/10 quality Strict Ring Dips. For the Ring Dips, focus on full range of motion by hitting the full bottom position and full lockout on the top of the rep. If we cannot achieve this move to banded ring rips or a toe supported ring dip.

Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Cardio Choice (Ski or Row Prefered)

5 Inchworm Push-Ups

5/5 Half Kneeling Bottoms Up Single Arm Kettlebell Strict Press

25/25ft Dual Kettlebell Bottoms Up Waiters Walk

:10 second Ring Support Hold + :10 second bottom of Dip Hold

Bench Press (
Every 2:30 minutes, 5 Sets,
3 reps
Starting @ 75% of your 1rm

*3-5 Strict Chest to Bar Pull-ups after every set)

Bench Press and increasing the load each set aiming to establish a heavy triple for the day. A goal percentage would be to finish on 85% of your 1rm Ben

Metcon (Time)

GPP

4 Rounds for Time

10 Power Snatch 95/65

3 Wall Walks

15/10 Push-ups

Rest 1:00 minute between sets

COMP

4 Rounds for Time

10 Power Snatch 115/75

5 Wall Walks

15/10 Strict Ring Dips

Rest 1:00 minute between sets
Goal: 2:00 minutes/round

Total Running Time: Sub 11:00 minutes

Time Cap: 15:00

Bonus Fitness (No Measure)

4 Rounds, For Quality:

6/6 Bird-Dog Rows

6/6 Single Arm Dumbbell Bench with Iso Extension Hold

20 Pike Shoulder Taps

Rest: 2 minutes between sets