CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are tackling an upper body focused day, specifically the upper body press. We will be starting things off with a targeted warm-up to allow for athletes to feel primed and ready to hit the heavy Bench Press, while also working in some specific work to get inverted before we move into our conditioning piece which is the CrossFit Main Site workout from January 29th. This one is a fun 12:00 minute workout done in 3 x 4:00 minute AMRAP sections with the target of tackling shuttle runs and varying Handstand Push-Ups. Due to the volume here of Handstand Push-Ups, choose help athletes choose scaling modifications that allow for adequate volume to develop strength and stamina in these positions. Utilize different options based on the varying levels of athletes in your class, by moving through pike handstand push-ups (either on box or floor) or even utilizing DB’s as athletes begin to tire.

Warm-up (No Measure)

2 Rounds

10/10m Lateral Shuttle

20 Band Pull-Aparts

2 Wall Walks + 10 second Nose to Wall Handstand Hold

10 Close Grip Bench + 10 Wide Grip Bench @ 45/35lb

Bench Press (Every 2:30 x 5
Set 1: 4 @ 77%
Set 2: 4 @ 80%
Set 3: 3 @ 82%
Set 4: 3 @ 85%
Set 5: 2 @ 87%

Percentage is based on your 1-rep max Bench Press
)

Metcon (AMRAP – Reps)

GPP

With a Running Clock:

AMRAP 4

3 Strict Handstand Push-ups

100m Run

AMRAP 4

6 Kipping Handstand Push-Ups

100m Run

AMRAP 4

9 Hand Release Push-ups

100m Run

COMP

With a Running Clock:

AMRAP 4

3 Wall-facing Handstand Push-Ups

100m Run

AMRAP 4

6 Strict Handstand Push-Ups

100m Run

AMRAP 4

9 Kipping Handstand push-ups

100m Run
At the start of every new 4:00, finish the round the movement that you are on, then switch to the next AMRAP.

For example, if you are on the run at the 4:00 mark, keep running and when you come back in, start the next Push-up variation. If you are doing HSPU at the 4:00 mark, finish your set then start the run

Bonus Fitess (No Measure)

3-4 Sets, For Quality

10/Each Banded Y-T-W

15 Seated Barbell Calf Raises

:30 second Ring Support Hold