CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are getting after an old school type of CrossFit workout today with a little “Death By” Toe to Bar and Deadlift. This style is fun and brings the energy to the gym as you see those last few athletes on the floor trying to finish their last rounds. The expectation for this workout is that we shouldn’t see many athletes get through the round of 12, but still are putting a cap on it at 15 just in case athletes get there. This should provide a natural cap on athletes abilities and stop them from doing too much volume on Deadlifts. This is one reason why we start each minute with Toe to Bar rather than the Deadlift. We will be starting the day with our Deadlift progression and building in a new tempo that should have athletes feeling a lot better about the loading scheme as they are no longer expected to lift 3 seconds on the way up and 3 seconds on the way down.

Warm-up (No Measure)

2 Rounds

40 second Machine Choice

10-12 Alternating V-Ups

10/10 Single Leg Glute Bridges

10 Dead-Bugs

Deadlift (Every 2:00 x 6
5 Reps @ 60%+
Deadlift (2020 Tempo)
)

Metcon (AMRAP – Rounds)

GPP

EMOM Til Failure

Min 1: 1 V-up + 1 Deadlift (185/125)

Min 2: 2 V-up + 2 Deadlift (185/125)

Min 3: 1 V-up + 1 Deadlift (185/125)

and so on..

COMP

EMOM Til Failure

Min 1: 1 Toes to Bar + 1 Deadlift (225/155)

Min 2: 2 Toes to Bar + 2 Deadlift (225/155)

Min 3: 3 Toes to Bar + 3 Deadlift (225/155)

and so on…
Primary Goal: 8 Rounds

Cap at 15 Rounds

If we are unsuccessful before achieving 8 rounds, continue the workout with a maintainable rep scheme to complete 8 rounds. ie. 3 toes to bar and 3 deadlifts to finish

Bonus Fitness (No Measure)

12:00 minute EMOM

min 1: 15 Weighted Hip Extensions

min 2: 12 Ring Hamstring Curls

min 3: :15sec GHD Supine Hold