WOD

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are getting in a little burner today with a 9:00 minute AMRAP of Thrusters, Chest to Bar Pull-Ups, and Calorie Row. The focus here will be on the Thrusters, leaning into unbroken sets for all rounds up to and through the round of 12 reps. This is key for determining scaling and modifications for your athletes. We have also been spending a good amount of time on the Chest to Bar Pull-Up, so these sets of 6 should be in a range that we will are manageable in 2 sets or less. For our strength piece today focus on the vertical drive on the bar and the line of action as the primary point of performance to target. This will be maintained on the Push Press by thinking about unlocking the knees and pressing our, rooting through the floor. And for...
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CrossFit Trivium – CrossFit Daily Focus (No Measure) We are getting into a little posterior chain focused day on a Monday to blast off into the first week of the Open. Note that the overall volume should remain a little lower today on the Deadlifts as we build to the 5RM. We will however get some added volume for the posterior chain with the Dumbell Burpee Power Cleans and the Dumbbell Deadlifts. The entire focus of this workout is to mimic the feel of an open workout, while still keeping volume to a manageable and recoverable level. For those with any back discomfort leading into today, the ideal scale would be to move to a block deadlift, to shorten the range of motion and allow for a more ideal position to brace from. Moving through ranges of motion and bracing can help to rebuild the back as long as we...
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CrossFit Trivium – RECESS View Public Whiteboard Warm-up (No Measure) For Quality : 2min Cardio then. 3 sets 5/5 world G. Stretch 5 Bootstraps 5/5 KB thrusters 8 KB american swings R Strength (No Measure) 5 x Bench Press x 5 ss/w 50′ Lunge after each R Conditioning (No Measure) 4 rds 50 ft sled push 10 pushups 50ft sled push 10 abmat situps
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CrossFit Trivium – CrossFit Metcon (Time) Complete with a Partner, For Time: 50 Burpee Box Jump Overs 24/20” 2000m Row 50 Burpee Box Jump Overs 24/20” 200 Double Unders M/M Teams : As prescribed M/F Teams: Adjust Row to 1850m F/F Teams : Adjust Row to 1700m
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CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are tackling a two part workout with the first part having us build up to a 2 Rep Hang Squat Snatch, then the second part being a fast sprint style triplet of Toe to Bar + Overhead Squats + Echo Bike. The goal today is to build to around 90% of your 1RM Snatch for the Hang Squat Snatch Double. Noting that the Hang position is dictated by anywhere between the hip and the top of the knee. Our goal here is to make sure we are priming athletes today in our warm-up to receive the barbell in a quality position and all athletes have a clear understanding of any modifications that need to be made in order to develop better mechanics in the Snatch. Warm-up (No Measure) 2 Rounds :30 Echo Bike 5 V-ups 5 Hang Muscle Snatch 5...
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