CrossFit Trivium – CrossFit
Daily Focus (No Measure)
We are tackling a little strict press + push press with the goal of working on our absolute strength with the Strict Press as well as dynamic speed strength overhead with the Push Press. We will be using our 1RM Strict Press as the prescribed percentage at a loading of 75%+ , which means we are either staying at 75% across or increasing slightly across all 4 sets on the day. We are doing this on a 2:30 clock to allow for adequate rest for maximum strength gains. Goal for those feeling good today would be to end around 82-85% of our 1RM Strict Press. We will then be tackling the workout. The legs will start to feel like bricks towards the end of the workout. The goal today being a hard and challenging pace, getting the heart rate up, but also allowing the overall loading on the body to be lower today as we move into the Open on Friday.
Warm-up (No Measure)
2 Sets, Increasing Intensity
200m Run
10 PVC Pass Throughs
10 PVC Strict Press
10 Air Squats
200/170m Row
-then-
Barbell Technique Work with Coach
*focus on body position in the dip position
Strict Press + Push Press (Every 2:30 x 4
3 Strict Press + 5 Push Press
)
@ 75%+ of Strict Press
Metcon (Time)
GPP/COMP
5 Rounds for Time:
200m Run
250/215m Row
30 Air Squats
Bonus Fitness (No Measure)
3 Sets, For Quality
8/8 Bulgarian Split Squats
10 Reverse Nordics
:60 second Forearm Weighted Plank Hold