CrossFit – Wed, Jul 10

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The focus today will be on leg strength and stamina with a little added work for upper body pressing gymnastics with the emphasis on the Front Squat to start the day. We are getting into a progression that is exactly the same as what we hit week 1 here except instead of a 2 sec pause we are now going to a 1 sec pause which will allow a progression in load as the time under tension is less. This will reinforce even greater loading of the Front Squat in the drop sets as we are also working in the same loading and drop set guidelines we hit week one.

We will need to spend some time here going over the barbell cycling component and work here in the 11:00 AMRAP with the emphasis on the change from the Deadlift to the Front Squat. We also need to be sure to go over scaling mods and movement accommodations for the Strict Handstand Push-Up. Ideally athletes are choosing a modification that allows them to move through 5+ reps at a time unbroken.

Warm-up (No Measure)

3 Rounds

25′ Walking Samson Stretch

5e Worlds Greatest Stretch

5 Push-ups/Pike Push-ups/Handstand Push-ups


2 Rounds

8 Kettlbell RDL

5 Goblet Squats

Paused Front Squat (11:00 to Work up to a Heavy (:01 Pause)
3 Front Squats @ 85-90% of Heavy for the Day
5 Front Squats @ 80% of Heavy for the Day
*No Pause on the Drop Sets

Time Cap 15:00

Metcon (AMRAP – Rounds and Reps)



13 Deadlifts

8 Front Rack Lunges

3* Strict Handstand Push-Ups

Load: 135/85

Add 1 Strict Handstand Push-Ups Each Set



13 Deadlifts

8 Front Rack Lunges

5* Strict Handstand Push-Ups

Load: 155/105

Add 2 Strict Handstand Push-Ups Each Set