CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today’s focus is on the hinge pattern and strengthening our posterior chain. We’ll kick things off with the Deadlift, gradually working up to heavy sets of 3. Our aim in this progression is to cultivate strength, maintain proper positions, and ensure consistent speed on the bar.

Given the challenging load of the Deadlift and our emphasis on absolute strength and slow strength, speed isn’t the primary concern. However, we also want to avoid the lift looking overly taxing. Therefore, take the time to thoroughly explain the mechanics to the athletes, helping them understand the nuances of the Deadlift. I find it helpful to refer to “reps in reserve” to guide the type of effort we’re aiming for. During our final 3 reps today, athletes should have 3-4 reps left in the tank—finishing strong but with more to give.

Following the Deadlift session, we’ll transition into the workout of the day. Each minute will begin with 10 American Kettlebell Swings, followed by tackling Burpee Pull-Ups for the remainder of the minute. We’ll continue this cycle until 50 Burpee Pull-Ups are completed.

To ensure appropriate volume and intensity, we’re setting a minimum expectation of 5 reps for Burpee Pull-Ups per minute, with a time cap of 10 minutes for the entire workout. This cap ensures athletes aren’t excessively fatigued, especially considering the demanding nature of the combination of Burpees and Kettlebell Swings on the posterior chain.

Let’s focus on quality movement, effective coaching cues, and ensuring our athletes push themselves while staying within safe and productive limits.

Warm-up (No Measure)

2 Sets

5 Inchworm to Hollow

10

Deep Lunge Mountain Climber to Stretch

10/10 Split Stance Single Kettlebell Romanian Deadlift

5 Burpees to Target

3-5 Chin-Ups, or Jumping Pull-Ups, or 6-8 Ring Rows

-then-

Coach Led Barbell Warm-up

Deadlift (Every 3:00 x 5
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 4 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 82-85%

)

Metcon (Time)

GPP

For Time:

50 Burpee Pull-Ups

EMOM, starting at 0:00,

Perform 10 American Kettlebell Swings

GPP

53/35lb

COMP

70/53lb

Time Cap 10:00
Bar Height = Just out of reach of finger tips with arms extended

The goal today is to keep the RPE to a relative intensity of 7/10. This means that you are steadily making your way through, picking a number of Burpee Pull-Ups that you feel is sustainable throughout. We are looking to complete this in 6:00 to 8:00 minutes, which means somewhere in the range of 6-9 reps/minute.

Bonus Fitness (No Measure)

4 Sets, For Quality

20/20 second Single Leg Sorenson Hold

10/10 Half Kneeling Pallof Press with Rotation

10 Supine Grip Bent Over Barbell Rows

Rest as needed