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