CrossFit Trivium – CrossFit
Daily Brief (No Measure)
We have a grippy one on the docket today. The workout is an up and down style pyramid workout, but the goal here will be to pick up the pace and be aggressive in the workout on the way down rather than starting out fast and just hoping to hold on. We have 90 Toe to Bar and 45 Snatches today before embarking on the final row to finish things off. This will fatigue the grip and the core before you have to row at a near sprint effort to finish this workout off. We have written up a more extensive warm-up today to really get athletes feeling good and ready to go today and have them just focus on attacking the workout to the best of their ability.
Warm-up (No Measure)
3 Part Warm-Up ( 15:00-20:00 minutes)
Bodyheat
2:00-3:00 minutes Rowing Technique and Form
into..
Mobility Drills
2 Sets
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
Into..
Stability + Activation
2 Sets, For Quality
15-20 second Tuck L-Hang
10 Hollow Rocks
10 second Hollow Hold
10/10 Single Leg Barbell Romanian Deadlift
10 Snatch Grip Upright Rows
Workout Primer (No Measure)
3 Sets, Building towards working weights and intensities
Barbell Complex* Start at Hang then add weight
Snatch High Pull
Muscle Snatch
Snatch Grip Push Press
Power Snatch
3-5 *Toe to Bar Progression
9/7 Calorie Row
*Toe to Bar Progressions
Kipping Knee Raises
Alternating Toe to Bar
Toe to Bar
Metcon (Time)
GPP
For Time:
10-15-20-15-10
Toe to Bar
5-10-15-10-5
Power Snatches
-into-
50/40 Calorie Row
Barbell: 95/65
COMP
For Time:
10-20-30-20-10
Toe to Bar
5-10-15-10-5
Power Snatches
-into-
50/40 Calorie Row
Barbell: 135/95
Time Cap: 24:00 minutes
set rowers outside if needed
Bonus Fitness (No Measure)
EMOM x 12
Minute 1: 30 second Ring Plank Hold
Minute 2: 30 second Kettlebell Weighted Russian Twists 26/18lb, 12/8kg
Minute 3: 20/20 second Side Plank
Minute 4: 20 Alternating V-Ups
Set your rings so they are 2-3″ off the ground. If you can’t make it the entire 30 seconds, that’s fine, just work to accumulate 30 seconds during the minute