CrossFit – Wed, Apr 3

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are starting off today with heavy Thrusters. A note that we are looking for these to be done from the rack for 2 reasons. First off, we pulled from the floor Heavy yesterday, and we have more volume pulling from the floor on Friday. Not to mention we will be working on clean technique as well as barbell cycling Hang Power Cleans tomorrow, so the focus here will be on the strength development of the Squat and Overhead Press development of the Thruster. By going from the rack, we can work on maintaining a better upright position, correct squat mechanics and a vertical drive on the bar into the overhead press.

We will then transition into a challenging triplet of intervals performed on the 2:00 minute mark. Each set is meant to be done as a quick series of movements with minimal breaks and consistency across all sets. Make sure that athletes are choosing movements that will allow them to maintain close to unbroken sets across or at least to the point where they are able to complete each segment in under 35 seconds.

Warm-up (No Measure)

2-3 Sets, For Quality

1:00 minute, Cardio Choice

10 Cossack Squats

15-20 second Wall Facing Handstand Hold

:30sec Glute Bridge Hold

10 Bradford Press with Lockout

5 Broad Jumps For Distance

Thruster (Every 2:00, 6 Sets
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
5 Reps @ 75%
1 Rep @ 95%

*From the Rack

To refine your technique and maintain a higher repetition rate, consider switching to Dumbbell Thrusters or reducing the weight of the barbell. This modification allows you to focus on perfecting your form while still engaging the necessary muscle groups effectively.

Metcon (8 Rounds for time)


Every 2:00 x 8

10 Handstand Push-Ups

10 Pull-Ups

50′ Single Dumbbell Front Rack Walking Lunges 50/35 (switch e/25″)


Every 2:00 x 8

8 Wall Facing Strict Handstand Push-Ups

12 Chest to Bar Pull-Ups

50ft Dual Dumbbell Front Rack Walking Lunges (50s/35s)
Scale back the reps to a number you can confidently complete unbroken. Our goal is to be able to finish each movement in about :30 (this includes transition time).

Bonus Fitness (No Measure)

12:00 minute EMOM

Minute 1: 10-12 Dual Dumbbell Bench Press

Minute 2: 10-12 Wide Grip Inverted Rows

Minute 3: 10-12 Banded Y-Raise

Minute 4: 10-12 Dual Dumbbell Zottman Curls