CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today’s session is all about achieving a well-rounded blend of upper body absolute strength work, high-skill development, muscular stamina, and intensity.

Here’s what we’re aiming for:

We’re starting with a focus on heavy Bench Press, but there’s a twist. We’ve reduced the overall rest time between sets, departing from the usual practice. This modification is designed to create a unique stimulus, combining the demands of muscular endurance with absolute strength.

Chest-to-Bar Pull-Up Practice and Progressions:

After the Bench Press, we’ll dedicate time to Chest-to-Bar Pull-Up practice and progression. The goal is to help athletes grasp the mechanics of this movement and gradually build their capacity. As they develop both the skill and muscular stamina, they’ll be able to handle larger sets of Chest-to-Bar Pull-Ups. The progression will draw from what we covered in week one and introduce increased intensity and controlled breathing.

Warm-up (No Measure)

2 Sets

15 second Passive Hang

10 Banded Pull-Aparts

5 Ring Push-Ups @ 41×1 Tempo

10 Banded Glute Bridge Marches

5/5 Lateral Box Step-Down

Bench Press (Every 1:30 x 6
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 80%
Set 5: 1 Rep @ 85%
Set 6: 1 Rep @ 90%
)

Metcon (Time)

GPP

10-9-8-7-6-5-4-3-2-1

Pull-Ups

*7 Box Jump Overs 24/20” after each set

COMP

10-9-8-7-6-5-4-3-2-1

Unbroken Chest to Bar Pull-Ups

*7 Box Jump Overs 24/20” after each set
Today’s workout is intended as a continuation and progression from the chest-to-bar test we performed in Week 1 of this cycle. Here’s how we’re shifting the focus:

Decreased Volume, Larger Sets:

We’re reducing the overall volume in this workout, but we’re starting with larger sets. This adjustment allows for quicker recovery time between sets, especially considering that the total reps have decreased from 70 to 55.

Coupling with Box Jump Overs:

To raise the intensity and add a new dimension to the workout, we’ve combined chest-to-bar pull-ups with Box Jump Overs. This pairing will elevate the heart rate, pushing athletes to maintain a faster pace to return to the bar for the next set of unbroken chest-to-bar pull-ups.

Bonus Fitness (No Measure)

5 Sets, For Quality

5 Strict Dips 42×1 Tempo

10/10 GHD Preacher Curl s 20×1 Tempo

Rest as needed between sets and exercises