CrossFit Trivium – CrossFit
Daily Focus (No Measure)
Today is definitely leg day. We will be starting off the day with some specific prep in the warm-up. A lot of times we like coaches to have a little bit of their own flare to the warm-ups, so take these as suggestions, but today will specifically be very good at priming positions. We will target a tempo Overhead Squat to work on stability and control through the full range of motion. Then take the barbell directly to the Back Squat increasing load for the remainder of the squats to help develop more leg strength.
We will then take things to the floor with a leg circuit finisher of sorts with Wall Sits into Single KB Front Rack Step-Ups. These are to be done contralaterally, which means the right arm holds KB as you step with the left leg to the box. Then we will move into a max effort finish on Goblet Squats to really blast the core and the legs. Expect the quads to be on fire towards the later sets here.
Warm-up (No Measure)
Mobility Work
10 PVC Passovers
10/10 PVC Around the Worlds
:30 Standing PVC Thoracic Extensions
:30 Loaded Bottom of Squat Hold
:30 Extended Plank Reverse Bridge
Into …
Specific Movement Prep
2 Sets, For Quality
3 BTN Snatch Grip Push Press
5 Overhead Squats
7 Back Squats
9e Single Leg Glute Bridges
Strength (7 Rounds for weight)
Part A)
Every 2:30 x 3
Tempo Overhead Squat
6 reps @ 50-55%
3131 Tempo
Percentage is based on your 1rm Overhead Squat.
-Then-
Part B
Every 2:30 x 4
Tempo Back Squat
Set 1: 8 Reps @ 60%
Set 2: 8 Reps @ 60%
Set 3: 6 Reps @ 65%
Set 4: 6 Reps @ 65%
Based off of 1RM Back Squat
Set the clock to 8 Intervals of 2:30
1-3 Overhead Squat
4- Rest/ Change weight
5-8 Back Squat
Metcon (4 Rounds for reps)
GPP
4 Rounds
1:45 AMRAP
:30 Wall Sit
5/5 Single KB Front Rack Step-Ups 24/20”
-Max Goblet Squats in Remaining Time
Load: 53/35
Rest 1:15 Between AMRAPs
GPP
4 Rounds
1:45 AMRAP
:30 Wall Sit
5/5 Single KB Front Rack Step-Ups 24/20”
-Max Goblet Squats in Remaining Time
Load: 70/53
Rest 1:15 Between AMRAPs
Bonus Fitness (No Measure)
4 Sets, For Quality
10 Ring Hamstring Curls
10/10 Single Leg Barbell Hip Thrust
15 Weighted GHD Hip Extensions
Focus:
Hips / Hamstrings / Glutes