Announcements
Barbell Workshop
December 22 6:00pm
Fundamentals of Olympic Lifting with a focus on the Snatch
$35
*free to Premium Members
Ask Coach Matt for Details
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CrossFit Trivium – CrossFit
Daily Focus (No Measure)
We are tackling our 10RM Deadlift today. We want the clock to be open today and for athletes to have the ability to work on their own timeframe working up the the 10RM for the day. 12:00 minutes should be an appropriate amount of time to work up to the 10RM as we are looking to build to 75% with quick singles or maybe some triples in order to limit excessive reps pulling from the floor. We should probably only take 8-10 reps to build towards our 10RM and then get ready, work on bracing and focus on controlled strong reps with a flat back position. We will then be able to do a quick transition into the main workout of the day by adjusting loads back down to our Power Clean weight and having athletes test out singles here as we are working into a “Hollyman” style workout with an 18:00 AMRAP with a small rep scheme. The goal with loading here is that we are at a moderate heavy load that creates a challenge, but does not provide one such that athletes have to think too long about tackling the weight. The expectation is that we get around 15+ rounds, which means we are tackling north of 15 Power Cleans, 45 Burpees, and 75 Wall Balls.
Warm-up (No Measure)
1:00 Bike (:30 ez, :20 mod, :10 Fast)
5/5 Worlds Greatest Stretch
10/10 Dual DB Staggered Stance RDL
20 Alternating Bird-Dogs
:30 second Deadbugs
Deadlift (Build to 10RM
Time Cap 12:00)
Metcon (AMRAP – Rounds and Reps)
GPP
AMRAP 18
1 Power Clean 185/135
3 Lateral Burpee Over Bar
5 Wall Balls 20/14 (10/9ft)
COMP
AMRAP 18
1 Power Clean 225/155
3 Lateral Burpee Over Bar
5 Wall Balls 30/20 (10/9ft)
-Goal: 15+ Rounds
-Primary Objective: Accumulating the most rounds and reps
-Secondary Objective: Power Clean efficiency and quick transitions
-Stimulus: CP Battery / Muscular Stamina
-RPE: 8/10
Bonus Fitness (No Measure)
10:00 minutes, For Quality
100ft Reverse Sled Drag
6/6 Goblet Loaded Curtsy Step-Down
:20/:20 Second Side Star Plank
:30 Second Banded Glute Bridge March