CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we will be starting off with our Back Rack Reverse Lunge and 20 Rep Back Squat progression. This will be a good dose for the legs with the goal of building better leg stamina and muscular endurance. We will then get into the workout “Andi”. This is a new benchmark Crossfit posted two years ago. The loads are meant to be light, so all we want to do is prime the barbell cycling components here, talk over form and movement efficiency then let athletes tackle the workout. We are putting a 20:00 minute time cap on the workout which means a lot of athletes here should go with the empty barbell option and just work the mechanics and speed of movement. Warm-up (No Measure) 2 Sets, For Quality 10 Deep Squat Thoracic Rotations 5 Hang Muscle Snatch 5 Barbell Strict Press...Read more

CrossFit Trivium – RECESS View Public Whiteboard W-U (No Measure) 4 sets 50ft lunge :30 wall sit 100ft shuttle :30 plank B WU: Metcon (No Measure) 3:00 bike into 3 sets 5 pushups :30 plank 15 shoulder taps each R S: Metcon (No Measure) 5 sets 10 pushups (hand release) 10 med ball slams :30 high plank R-S: Metcon (No Measure) 5 sets 3 – Bench press ss/ 10 burpee box jump overs WOD: Metcon (No Measure) 5 rds :30 jump squats 15 flutter kicks each 250m standing bike RWOD: Metcon (No Measure) 3 rds for time 15 Push Press 30 jump rope :45 high plank Game: Metcon (No Measure) Coaches ChoiceRead more

CrossFit Trivium – CrossFit Warm-up (No Measure) EMOM x 8 minute 1: Choice Machine minute 2: 10 Hollow Rocks + 10 second Hollow Hold minute 3: Choice Machine minute 4: 2 Wall Walks + 10-15 second Hold Metcon (No Measure) For Time: 40/28 Calorie Echo Bike 40/32 Calorie Row *1 Partner Starts on Each Machine and is working to complete calories to complete buy-in —- 100 Partner Feet Anchored Weighted Medball Sit-Ups 20/14 50 Wall Facing Handstand Push-Ups (Combine) 100 Partner Medball Russian Twists 50 Synchro Push-Ups —- 40/28 Calorie Echo Bike 40/32 Calorie Row *1 Partner Starts on Each Machine and is working to complete calories to complete cash-out Partners must complete the opposite machine they chose on the buy inSynchro Push-ups must have a clear “down” position and clear “lock-out” position Sub wall facing HSPU with standard HSPU or DB Strict PressRead more

CrossFit Trivium – CrossFit Warm-up (No Measure) 12:00 minute EMOM, Alternating Movements minute 1: Choice Cardio minute 2: 10 Bar or Ring Kip Swings + 10 Alternating Single Arm Kettlebell Swings minute 3: “Barbell Complex” minute 4: Rest and add a little weight to the barbell “Barbell Complex” 3 Hang Muscle Snatch 3 Snatch Grip Push Press 3 Low Hang Power Snatch Each round decrease by 1 rep on each movement and add a little load Power Snatch (Every 2:00 minutes, 6 Sets Set 1: 7 Reps @ 60% Set 2: 6 Reps @ 65% Set 3: 5 Reps @ 70% Set 4: 4 Reps @ 75% Set 5: 3 Reps @ 80% Set 6: 2 Reps @ 85% ) COMP: Touch and Go Reps Metcon (AMRAP – Rounds and Reps) GPP AMRAP 12 3 Ring Dips 3/3 Dumbbell Hang Snatches 9 Dumbbell Goblet Squats Load: 50/35 COMP AMRAP 12...Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) 200m Run -then- 2 Rounds 5/5 Quadruped Thoracic Rotations :20 Second Extended Reverse Plank Bridge 20 Plank Shoulder Taps 5 Step-Down Box Jumps -then- 200m Run Bench Press (Take 10 minutes to Establish a 5RM ) Metcon (Time) GPP 3 Sets, For Time 400m Run 12 Bench Press 135/95 8 Burpee Box Jump Overs 24/20” Rest 1:00 minute between sets COMP 3 Sets, For Time 400m Run 16 Bench Press 135/95 10 Burpee Box Jump Overs 24/20” Rest 1:00 minute between setsHave each rack set up with designated weights for bench press and have the athletes group up and then start in waves. Ideally 2:00 apart, having the “faster” runners go first Half the class can be set up with the RX weight, and half can be used for modified, but ideally we would rather see a modified rep scheme of the prescribed...Read more