Announcements

Join us January 27th for our special team workout to support the “Live Like Lou Foundation”

Named in honor of Major League Baseball Hall of Famer Lou Gehrig, Live Like Lou supports ALS families, funds emerging scientists seeking meaningful treatments and cures for ALS, and helps generate awareness of Lou Gehrig’s disease.

You can donate using this link and just search CrossFit Trivium to find our landing page.

CrossFit Trivium – CrossFit

Daily Brief (No Measure)

Today’s session promises an exciting blend of both speed strength and absolute strength, setting the stage for a challenging 9-minute AMRAP that focuses on muscular endurance, quick transitions, and full-body engagement, with a primary emphasis on hip extension.

Our approach for the day begins with an efficient 8-minute warm-up, preparing athletes for the tasks ahead. Following this, we’ll delve into specific key points for Thrusters and Front Squats to ensure proper execution during the strength portion. It’s worth noting that the strength segment serves as an effective activation phase, priming athletes for the upcoming 9-minute AMRAP.

After the strength component, the main focus should revolve around explaining the workout flow and addressing any necessary adjustments, especially when dealing with various station assignments due to class size and equipment availability. Dedicate around 5 minutes to discuss scaling modifications for pull-ups and handstand push-ups, as these movements will likely require the most modifications in today’s workout.

Thruster (Every 1:30, 5 Sets
3 Reps @ 70%+

Directly into..
)

The goal today for both the Thrusters and the Front Squats is to build from 70% up to around 80% over the course of the 5 sets. This is a great way to build in some technical strength work as it allows you to build as much or as little as you need for the day. If you are feeling it, then go for it, if you are a little fatigued today then keep in the range of 70-75% to reduce stress on the system.

Front Squat (Front Squats
Every 1:30, 5 Sets
3 Reps @ 70%+)

Our Thrusters will set up the Front Squats today as we will build close to where we should be starting the Front Squats. All we need to do is add a little more weight and then continue our ascent in loads over the course of the next 5 sets. The thrusters should provide a nice primer to get the Front Squats feeling powerful and strong.

Metcon (AMRAP – Rounds)

GPP

AMRAP 9

10 Pull-Ups

10 Box Jump 24/20”

30 Double Unders

10 Handstand Push-Ups

10 Wall Balls 20/14 lb

30 Double Unders

COMP

AMRAP 9

10 Chest to Bar Pull-Ups

10 Box Jump 30/24’’

30 Double Unders

10 Strict Handstand Push-Ups

10 Wall Balls 30/20 lb

30 Double Unders

Bonus Fitness (No Measure)

EMOM x 12

Minute 1: 25ft Hand Over Hand Sled Rope Pull (Heavy)

Minute 2: 5/5 Front Foot Elevated Split Squat , For Load

Minute 3: 5/5 Single Arm Overhead Squats, For Load

Minute 4: Rest