Announcements
Join Team NOBULL athlete and 3x PGA Tour Winner Scott Stallings in a golf-focused training session
Wednesday, September 27th
7:10-8:10pm
It is free and you can sign up here!
CrossFit Trivium – CrossFit
Daily Focus (No Measure)
Big strength day on the menu today. We are getting after a two parter today with the emphasis on the heavy single for each set, however the drop sets will help to reinforce good form and build some extra volume for each movement. Due to the fact that the singles are starting at 85% of our 1RM we will need to spend about 8:00 minutes building our weights there for each set. This means that the day consists of a lot of time talking through mechanics, building up loads and then hitting the working sets. Spend the time talking through the mechanics of each movement and points of performance for a quality set-up position, along with going through the ability to brace against your diaphragm.
Warm-up (No Measure)
2 Sets
15 Banded Good Mornings
10 Kettlebell Dead-Bug
20 Bear Plank Shoulder Taps
:30 Wall Sit
Deadlift (6:00 to Warm-up
-then-
Every 3:00 x 4
1 rep @ 85%+
Rest 35-45 seconds
5 reps @ 60-65%
)
Bench Press (6:00 to Warm-up
-then-
Bench Press
Every 3:00 x 4
1 rep @ 85%+
Rest 35-45 seconds
5 reps @ 60-65%
)
Bonus Fitness (No Measure)
EMOM x 12
Min 1: 8/8 Single Arm Dumbbell Rows, moderate load
Min 2: 10 Barbell Hip Thrust with 20-30 second hold
Min 3: 8-10 Ring Dips + 15 second Ring Support Hold
Min 4: 15-20 GHD Hip Extensions
Functional Bodybuilding: Focus on great form, go through the entire range of motion.
Metcon (AMRAP – Reps)
GPP
AMRAP 6
12 Wallballs (20/14)
10-20-30-40-50…
CrossOver Single Unders
COMP
AMRAP 6
12 Wallballs (30/20)
10-20-30-40-50…
Crossover Single Unders