CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The goal today with our superset is to get up into the 85% range for both the Deadlift and Bench Press. With both we are looking to develop the best braced position and global tension throughout the lift. This superset style should allow for athletes to work with a partner and have one start on the Deadlift, while the other is starting on the Bench Press. Give athletes around 6:00 minutes to progress to their working loads before starting the clock for the superset. For the conditioning piece we are looking to have athletes scale to movements where they can remain close to unbroken throughout and finish each set with about 30 seconds rest before they hit the next station. If needed, scale the volume first, then scale the movement pattern.

Warm-up (No Measure)

2-3 Sets, For Quality

:30 second Jump Rope Practice

6/ 6 DB Single Leg Crossbody R DL 3111 Tempo

5 /5 DB Lateral Lu nge

8 DB Curl to Arnold P ress

20 Bear Plank Shoulder Tap s

-then-

Build in weight for Deadlift and Bench Press

Goal is to start Strength at the 22:00 of class

Strength (5 Rounds for weight)

Every 3:00 minutes, 5 Sets

Deadlift x 2.2.1 @ 80%+

+

Bench Press x 5 @ 75%+
We are looking to start our Deadlift 80% and our Bench Press @ 75% with the goal of increasing to something heavy for the day. For the Deadlift this should only be around 85%. For our Bench Press, we should be looking to get to 85-87%

Metcon (6 Rounds for time)

GPP

Every 2:00 x 6

Alternating Stations (3/each)

Station 1: 40 Double Unders + 4 Wall Walks

Station 2: 20 Russian Kettlebell Swings 70/53lb + 15/12 Deficit Push-ups (45lb/25lb)

COMP

Every 2:00 x 6

Alternating Stations (3/each)

Station 1: 60 Unbroken Double Unders + 6 Wall Walks

Station 2: 20 Dual Russian Kettlebell Swings 70/53lb + 15/12 Deficit Push-Ups (45/25)

Bonus Fitness (No Measure)

Every 3:00, 4 Sets

:30sec Weighted Sorenson Hold

15 Reverse Hyperextensions

100ft Sandbag Bear Hug Carry

Notes: Go as heavy as you can remain unbroken