CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The focus today is on upper body muscular endurance and stamina with a pushing overload / interference style workout. The goal here is to combine a more static style strength movement with the Bench Press with a plyometric style movement to work a little bit of contrast training into the mix during our “deload” week. This should enhance neuromuscular coordination and speed of contraction. Spend some time talking through the warm-up and hitting the key points with the note that it should be done in 10:00 minutes or less. We want this in order to allow for true 1:1 work to rest for the workout. This will increase intensity for each set, but keep overall RPE down to closer to a 7/10 rather than a 8-9/10 if we were to reduce the rest between sets. For class management, we planned this out to do with a partner, where the partner does one full round before the next partner attacks the other set.

Warm-up (No Measure)

2 Sets, For Quality

4 Inchworm Push-Ups

10 Alternating Scorpions

12 Alternating Box Step-Ups 24/20’’

:14 / :14 second Single Arm Plank Hold

Metcon (Time)

GPP

3 Sets

9-7-5-3

Burpee Box Jump Overs, 24/20”

Bench Press 115/75lb

-Rest 1:1 between sets-

COMP

3 Sets

9-7-5-3

Burpee Box Jump Overs 24/20”

Bench Press 155/105lb

-Rest 1:1 between sets-
Time Cap 4:00 Each Set.

Bigger classes, view this as a “partner” workout where you will complete a full set of 9-7-5-3, then your partner will complete a full set of 9-7-5-3. You each will complete 3 total sets.

Bonus Fitness (No Measure)

3 Sets, For Quality

:15 second Ring Support Hold

15 Banded Face Pulls

15 Bent Over Dumbbell Reverse Flys

Mobility (No Measure)

2 Sets : For Quality

:30/:30 Lacrosse Ball Pec Smash

1:00 minute Med Ball Overhead Thoracic Extension Hold

1:00 PVC Pipe Prayer Stretch

1:00 Dead-Hang from Pull-Up Bar