CrossFit Trivium – CrossFit Deadlift (1 Set Every 2:30 1 x 10 @ 55% 1 x 8 @ 64% 1 x 6 @ 70% 1 x 5 @ 75% 3 x 5 @ 80%) Deadlift: Screw the lats into the hips We want to create tension through the lats in order to properly transfer energy from our leg drive to the barbell. Cueing athletes to squeeze the newspaper works well for olympic lifts because we want to be able to read the newspaper when we are finished, keeping a nice light engagement. When deadlifting we want to crush the newspaper so hard that it turns to dust. In all seriousness, it is a much more aggressive ‘squeeze’ and will feel like you are trying to screw the lats into your hip bones. Be sure that this squeezing action isn’t interpreted as pulling the elbows in but rather as pulling the...Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets 25′ Banded Lateral Walk 5e Lateral Box Step Ups 10 Banded Goodmorning -then- 3 Sets 5 Tempo Barbell Deadlifts (:03 up and :03 down) :10 Handstand Hold Round 1: 5 Push-ups Round 2: 5 Pike Push-ups Round 3: 5 HSPU -then- Warm-up for Deadlift Deadlift (1 Set Every 2:30 1 x 10 @ 55% 1 x 8 @ 64% 1 x 6 @ 70% 1 x 5 @ 75% 3 x 5 @ 80%) Deadlift: Screw the lats into the hips We want to create tension through the lats in order to properly transfer energy from our leg drive to the barbell. Cueing athletes to squeeze the newspaper works well for olympic lifts because we want to be able to read the newspaper when we are finished, keeping a nice light engagement. When deadlifting we want to crush the newspaper so...Read more

CrossFit Trivium – CrossFit Strict Press (15:00 to Build to Heavy Triple ) (intermediate/beginners) Every 2:00 x 6 3 Reps Metcon (AMRAP – Rounds and Reps) GPP AMRAP 10 5 Hang Power Snatch @ 105/70 15/12 Calorie Row COMP AMRAP 10 5 Hang Power Snatch @ 135/95 lbs 15/12 Calorie Rowbig classes can sub row for C2 Bike Bonus Fitness (No Measure) Amrap 6 30 Hollow body rocks 25/25’ Suitcase Carry with heavy KBRead more

CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Sets 5 PVC Pass Throughs :15-:20 PVC Prayer Stretch -then- 3 Rounds 10/7 Calorie Row (increasing pace) 5e DB Strict Press 3e DB Snatch -then- Barbell Warm-up with coach focusing on bracing midline during the press Strict Press (15:00 to Build to Heavy Triple ) (intermediate/beginners) Every 2:00 x 6 3 Reps Metcon (AMRAP – Rounds and Reps) GPP AMRAP 10 5 Hang Power Snatch @ 105/70 15/12 Calorie Row COMP AMRAP 10 5 Hang Power Snatch @ 135/95 lbs 15/12 Calorie Rowbig classes can sub row for C2 Bike Bonus Fitness (No Measure) Amrap 6 30 Hollow body rocks 25/25’ Suitcase Carry with heavy KBRead more

CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Sets 5 PVC Pass Throughs :15-:20 PVC Prayer Stretch -then- 3 Rounds 10/7 Calorie Row (increasing pace) 5e DB Strict Press 3e DB Snatch -then- Barbell Warm-up with coach focusing on bracing midline during the press Strict Press (15:00 to Build to Heavy Triple ) (intermediate/beginners) Every 2:00 x 6 3 Reps Metcon (AMRAP – Rounds and Reps) GPP AMRAP 10 5 Hang Power Snatch @ 105/70 15/12 Calorie Row COMP AMRAP 10 5 Hang Power Snatch @ 135/95 lbs 15/12 Calorie Rowbig classes can sub row for C2 Bike Bonus Fitness (No Measure) Amrap 6 30 Hollow body rocks 25/25’ Suitcase Carry with heavy KBRead more