CrossFit – Wed, Nov 1


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CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The primary focus on the day today is on the posterior chain and learning how to brace the midline and keep tension through the entire concentric and eccentric phases of this lift. We will start the day off with just a nice 3 sets on the Deadlift at a 3030 tempo, which means that we will be moving for 3 seconds on the way up and 3 seconds on the way down on every rep with no pause at either the top or bottom of the lift. For the Power Clean, have athletes load up and find a weight they can maintain for quick singles across today and maybe some tng reps to start each set. For the Wall Facing Handstand Push-Ups we want to talk to athletes about adjusting how close they are to the wall as the primary scale and this should be done to maintain a neutral spine and hollow body pressing position.

Warm-up (No Measure)

2 Sets, For Quality

1:00 Cardio Choice

10 KB Sumo Deadlifts

8 Russian KBS

:30 second Wall Supported Handstand Hold

Deadlift (Every 2:00 x 5
5 Reps at 3030 tempo)

Starting @ 55% of your 1rm and increasing the load each set.

The prescribed tempo for these reps today is 3 Seconds Up, No Pause at the top, 3 Seconds Down, No Rest at the bottom before transitioning into the consecutive rep

Metcon (AMRAP – Reps)




Power Cleans 155/105

Wall Facing Handstand Push-Ups




Power Cleans 185/125

Wall Facing Handstand Push-Ups
This is intended to be a moderately heavy Power Clean, so if we need to modify, lets make sure it is still challenging.

Bonus Fitness (No Measure)

Part A)

Barbell Bent Over Row

4 x 10

Rest as needed between sets

During these reps today we want you to maintain a tempo of 3 Seconds up, no pause at the top then have a controlled lower down transitioning straight into the following rep. We want you to complete each set at a challenging load. You can increase in load if possible but be sure you maintain the tempo.

Part B)

5 Sets

30 second Wall Supported Handstand Hold

Rest 30 seconds

30 second Ring Support Hold

Rest as needed between sets