CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The focus today is to target our Chest to Bar Pull-Up efficiency and work on overall aerobic capacity in the range of threshold to supra-threshold. Supra-threshold is basically the zone just above true lactate threshold, but not purely to V02 Max yet. This style of work tends to yield huge benefits of raising our lactate threshold and the ability to sustain it longer. By targeting small quick sets on the Chest to Bar, we can teach athletes a more efficient kip with minimal rest and sets that will be manageable. This also leads athletes to understand how quick transitions and short rest periods can be more beneficial oftentimes in comparison to large unbroken sets of movements. Overall we are looking for efficient quick sets, short transitions, a run at or around 5k race pace, and a strong sprint finish on the row to end each set.

Warm-up (No Measure)

200m Run

9/7 Calorie Row

5 Inchworm + Push-up

3 Strict Pull-ups

Strength (4 Rounds for weight)

EMOM x 8

Min 1: 5 Weighted Strict Pull-up

Min 2: 10 Dual Dumbbell Strict Press, Moderate-Heavy

Metcon (AMRAP – Reps)

GPP

4 Sets

4:00 AMRAP

1:00 Max Unbroken Sets of 5 Chest to Bar Pull-Ups

400m Run

-Max Calorie Row in the Remaining Time

Rest 2:00 minutes between sets

COMP

4 Sets

4:00 AMRAP

1:00 Max Unbroken Sets of 10 Chest to Bar Pull-Ups

400m Run

-Max Calorie Row in the Remaining Time

Rest 2:00 minutes between sets
Score = Total Reps (Combined Reps of Chest to Bar + Row Calories)

Bonus Fitness (No Measure)

4 Sets, For Quality

10/10 Single Arm Dumbbell Bent over Row

10-15 Tall Kneeling Straight Arm Banded Lat Pull Down

10 Reverse Nordic Curls