CrossFit – Wed, Mar 20

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We will be starting things off with a different style strength rep scheme where we alternate between 3 reps and 10 reps on opposing sets with the 3s being at 80% or greater, and the 10s being at 60% or greater. This develops both absolute strength as well as strength endurance and hypertrophy. We want this to be done on a 2:00 minute clock for each set across 6 sets. Total time for loading to working weights and the sets should be around 17:00-20:00 minutes allotted for our Push Press component. We can make sure to spend the time here to go over the specifics of the strength component because the transition to the workout today should be just about cleaning up, setting up, and maybe a bathroom break before hitting the conditioning piece.

Warm-up (No Measure)

2 Sets

200m Run

10 Empty Barbell Strict Press

5 Inchworm Push-Ups

5 Box Jumps

Push Press (Every 2:00 x 6
Set 1: 3 Reps
Set 2: 10 Reps
Set 3: 3 Reps
Set 4: 10 Reps
Set 5: 3 Reps
Set 6: 10 Reps

Start the first set of 3 Reps @ around 80% of 1RM, drop the percentage on the second set to around 60% and complete 10 reps. Keep the 10 Reps at the same weight across, but try to increase weight on your 3’s

Metcon (AMRAP – Reps)

Every 2:00 x 7

200m Run

Max Rep Burpee Box Jump Overs

GPP 24″/20″

COMP 30″/24″
Goal is to find a consistent pace that allows for your runs to be about the same pace across. Ideally our runs take “about” a minute, so modify the distance to accomodate.

Bonus Fitness (No Measure)

3 Sets, For Quality

:30/:30 Side Plank

:60 second Wall Sit

50/50ft (15/15m) Contralateral High Low Kettlebell Carry

100ft (30m) Bear Hug Sandbag Carry

Loads: Choice

Rest as needed between sets and exercises