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