CrossFit – Wed, Jan 17

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we put the spotlight on barbell mastery, gearing up for some intensive work on the Back Squat before diving into the barbell-centric conditioning challenge of “Will and Grace”. The aim is to handle significant loads in the Back Squat, but with a mindful approach to volume, ensuring that we’re facilitating recovery and honing in on the mechanics of a proper squat. We’ll dedicate the first 5 minutes to progressively work up to about 70% of our max load using triple-rep sets. This warm-up strategy is key to effectively prime the muscles and nervous system, allowing athletes to smoothly transition to their working weights.

Following the Back Squat, we’ll shift gears from the squat rack to the floor. This is an optimal moment for athletes to adjust their weights and mentally prepare for the upcoming conditioning component. Spend a good 5 minutes discussing and practicing the barbell cycling for the triplet in “Will and Grace”. This segment is crucial for athletes to understand the dynamics of efficient and sustainable barbell movement. For “Will and Grace”: Stress the importance of using slightly lighter loads in this section, with the focus being on executing large, smooth sets. Athletes should aim for a descending rep scheme – starting from 27, reducing to 21, then 15, and finally culminating with 9 reps in each movement. This pattern is designed not only for endurance but also for maintaining rhythmic consistency throughout the workout.

Our mobility session today zeroes in on the hips and lower back, pivotal for effective and safe execution of today’s barbell movements. Complementing this, our accessory work is tailored towards building a robust and resilient posterior chain. This aspect of training is integral, not only in supporting the day’s main lifts but also in fostering overall athletic development and reducing the risk of injury.

Let’s approach today’s session with a mindset geared towards quality and technique, especially when engaging with heavier weights. Encourage athletes to be attuned to their bodies, making adjustments as necessary while maintaining a strong emphasis on form and technique. Let’s get to it and make the most of our barbell work today!

Warm-up (No Measure)

2 Rounds

1:00 minute Machine of Choice (Easy pace)

5/5 World’s Greatest Stretch

10 Tall Muscle Cleans

10/10 Staggered Stance Barbell Good Morning

3-5 + 1 Pogo Jump to Vertical Jump

Back Squat (1 Set Every 2:30

Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90%

Percentages are based on your 1-rep max Back Squat

Metcon (Time)

For Time:



Front Squats

Shoulder to Overhead


GPP: 115/75

COMP: 135/95
Goal Time Domain:

11:00-15:00 minutes

Time Cap:

18:00 minutes

Bonus Fitness (No Measure)

4 Sets

5 Weighted Glute Ham Raise Eccentric

20 Reverse Hyper Extensions

:35 Weighted Sorenson Hold

Rest 2:00 minutes between sets