Announcements

Cold Plunge is under renovation. We will have it up and running as soon as possible .

The Sauna is still availaible

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are hitting our Back Squat progression today starting at 75% for sets of 4 and combining with high stick jump overs which are meant to be done to a high jump with the goal of progressing each round. We should have athletes start with some initial jumps over 20 inches, then progressively build to a height that they feel confident about hitting for each jump. We are only doing 2 at a time with the thought of hitting each jump to max height with a little 10 second break between jumps.

We will want to make sure that athletes are well primed and warm today for the Back Squats and jumps so hit the progressive warm-up with the goal to just loosen up range of motion and activate the body to prepare for the day. After we have warm-up athletes up and built to 75% on the bar we will be tackling 4 Back Squats at 75% followed by those 2 High Stick jump overs. The goal for most athletes will be to build to around 85% on the bar.

Warm-up (No Measure)

2:00 minute Machine Choice

Mobility

2 Sets, For Quality

:30e Cross Shin Stretch

1:00 Seated Straddle (use rig if needed)

:30e Twisted Cross

Specific Warm-Up

2 Sets, For Quality

10 Alternating Lateral Lunges

20 Bear Plank Shoulder Taps

5/5 Pistol Box Step-Downs

20 second Glute Bridges

Back Squat (Every 3:00 x 5
4 Back Squats @ 75%+
+
2 High Stick Jump Overs
)

For the stick jump overs, set a pvc pipe off a box using a weight to hold it in place. In order to get the height even higher you can utilize more weight plates to stack and try to build. These are the days that provide fun challenges and get athletes engaged.

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 8

1* Wall Walk

5 Handstand Push-Ups

10 Box Jumps 24/20”

*Increase Wall Walk by 1 Each Round

COMP

AMRAP 8

1* Wall Walk

5 Wall Facing Handstand Push-Ups

10 Box Jumps 30/24”

*Increase Wall Walk by 1 Each Round

Bonus Fitness (No Measure)

3 Sets, For Quality

10 Dual Dumbbell Bench Press

10 Glute Bridge Dumbbell Pull-Overs

10/10 Single Leg Barbell Hip Thrusts