CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We have a little more of a leg emphasis style day with some leg stamina / endurance work for the Squat that will target both hypertrophy as well as absolute strength. This will be off our Front Squat max and we are alternating each minute between reps on the Front Squat and reps on the Back Squat to develop better positions and strength by utilizing the greater power produced in the back squat with the need to maintain greater midline stability in the Front Squat. We will then tackle a powerful little triplet with the combo of Wall Balls, V-Ups, and Deadlifts. The goal with this is to have a workout where we can push the pace with the Deadlifts only providing a moderate dose and the Wall Balls and V-Ups being more of the targeted stimulus for the day. This means that the Deadlifts should be unbroken throughout all 3 sets, so choosing a weight that is around 40% of our 1RM is the most appropriate loading scheme.

Warm-up (No Measure)

3 Sets

5/5 Worlds Greatest Strength

10 Hollow Rocks

10/10 Single Leg Glute Bridges

:20 Glute Bridge Hold

10 Goblet Squats

Strength (10 Rounds for weight)

EMOM x 10

Minute 1: 6 Back Squats

Minute 2: 4 Front Squats

All sets are to be performed on 70% of your 1rm Front Squat
During all of these reps, there is no tempo. The goal is to complete each rep in rapid succession, trying to complete all of the reps as quickly as possible within the minute. This is where we are challenging you to work on speed and positions to develop greater power out of every squat.

Metcon (Time)

GPP

For Time

3 Rounds

30 Wall Balls @ 20/14lb

20 V-Ups

10 Deadlifts @ 225/155lb

COMP

For Time

3 Rounds

30 Wall Balls @ 30/20lb

20 GHD Sit-ups

10 Deadlifts @ 275/185lb

Bonus Fitness (No Measure)

4 Sets

:15/:15 second Copenhagen Plank

:15/:15 second Star Plank

:30 second weighted Sorenson Hold

:45 second weighted Plank Hold