Announcements

Barbell Class starts Tuesday.

Sign-ups at the gym entrance.

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are tackling a good strength focused day. Even the metcon has a high focus on strict strength and posterior chain development. With the new hybrid cycle we will bemoving into the Push Press as our primary overhead lift. We will be working our way to a new 1RM by the end of the cycle as well as a 1RM Jerk. So be ready for some good focused work overhead in the coming weeks.

Our conditioning effort will build a lot of upper body muscular endurance / strength while also targeting the posterior chain and reinforcing good volume development in the Deadlift. This workout hits probably the most common time domain of 11-15 minutes.

Warm-up (No Measure)

2:00 Cardio Choice

into..

2 Sets, For Quality

25’e Banded Lateral Walk

8 Behind the Neck Strict Press

10 Barbell Goodmornings

10 Dead-Bugs

Strength (4 Rounds for weight)

Deadlift + Push Press

Every 3:00 minutes, 4 Sets

Deadlift 2.2.2 reps @ 80%

Rest 10-20 seconds between clusters

+

5 Push Press @ 75%+
Pair up and set up 2 separate Barbells. Deadlift stays at the same weight across, but try to increase in the Push Press weight.

Always start with the Deadlifts, so group 1 can go at the 0:00 and Group 2 can go at the 1:30

Metcon (Time)

GPP

For Time

7/5 Strict Pull-Ups

15 Deadlifts, 185/125lb

15 Push-ups

400m Run

7/5 strict Pull-ups

15 Deadlift, 185/125lb

15 Push-ups

400m Run

7/5 Strict Pull-Ups

15 Deadlifts, 185/125lb

15Push-ups

Time Domain: 11:00-15:00 minutes

Time Cap: 17:00 minutes

COMP

For Time:

15/10 Strict Pull-Ups

15 Deadlifts, 225/155lb

15/10 Strict Ring Dips

400m Run

15/10 Strict Pull-Ups

15 Deadlifts, 225/155lb

15/10 Strict Ring Dips

400m Run

15/10 Strict Pull-Ups

15 Deadlifts, 225/155lb

15/10 Strict Ring Dips
GPP: Deadlift weight should be something we could go unbroken with if needed. but may break up to save your grip.

We are focused today on developing strict strength and posterior chain volume / resiliency. This combo will be sure to create a good full body muscular stamina conditioning effort. For each movement work on quality reps, full range of motion, and show control. The runs should add as a little active recovery in the middle to shake things out, while still forcing you to keep a moderate-hard pace.

Bonus Fitness (No Measure)

3 Sets, For Quality

10 Supinated Barbell Bent Over Row

15 Reverse Hyper Extensions

20sec Weighted Sorenson Hold