CrossFit – Wed, Apr 17

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today is intended to a be a back off day. Because we don’t know what is head of us, use today to break a sweat and get the body moving. The lifting should be heavy enough to feel like we are doing work, but we shouldn’t be beat up about it.

Be mindful of the pushup volume today and don’t get caught up trying to go too hard (or do, this is your day!)

Warm-up (No Measure)

3 Rounds

5 Push-ups

:20 90/90 Pec Stretch

5 Calorie Row

10 Kettlbell RDL


Deadlift Technique Work


Barbell Specific Warm-up

Strength (Weight)

EMOM x 10

Min 1: 3 Bench Press

Min 2: 3 Deadlift
Keep the weight light today, we have Quarterfinals tomorrow! Aim for roughly 70-75% Across.

Metcon (AMRAP – Rounds and Reps)



20/15 Calorie Row

10/10 Dumbbell Hang Snatch 50/35

20/15 Push-Ups



Bonus Fitness (No Measure)

4 Sets, For Quality

5/5 Back Rack Bulgarian Split Squat

10 Barbell Hip Thrust