WOD

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are tackling our Back Squat progression today and working into the heavy triples, doubles, and singles. The goal here is to find technically heavy weights that allow for a challenge without compromising mechanics. The focus will be to build to a heavy single within the range of 90-95%. As always if you have an athlete feeling it today, you can let them ride the wave and go for a true max. After the Back Squats we will transition into a very simple, yet potent workout with Wall Balls and Push-Ups. The combo is something to be reckoned with and you will leave with a major pump. Warm-up (No Measure) 3 Sets 5/5 Worlds Greatest Stretch 3 Inchworm + Push-up 5 Wallballs to 12′ Target (light) Into.. 3 Sets 10 Alternating Barbell Reverse Lunges 5 Jumping Back Squats Rest 1:00 minute between...
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CrossFit Trivium – CrossFit Back Squat (Every 3:00 x 5 Set 1: 3 Reps @ 80-85% Set 2: 3 Reps @ 80-85% Set 3: 2 Reps @ 85%+ Set 4: 2 Reps @ 85%+ Set 5: 1 Rep @ 90%+ ) Metcon *needs review* (AMRAP – Reps) AMRAP 7 5-10-15-20… Wall Balls 20/14 Push-Ups Bonus Fitness (No Measure) 5 Sets, For Quality 6/6 Bulgarian Split Squats 6-8 Stationary Bar Dips 30×1 Tempo 10m/10m Forward + Back Seal Walk Rest as needed between sets
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CrossFit Trivium – CrossFit Skills and Drills (No Measure) Rope Climb + Toe to Bar Skills and Drills Spend 10:00-15:00 minutes Prepping for the Workout Metcon (Time) 3 Rounds 400m Run 30 Toe to Bar 400m Run 6-5-4 Rope Climbs Time Domain: 18:00-25:00 Time Cap: 27:00 minutes Bonus Fitness (No Measure) EMOM x 12 Minute 1: 16 Alternating KB Gorilla Rows Minute 2: 10/10 Weighted Single Leg Calf Raises Minute 3: 8-10 Bent Over DB Reverse Fly Minute 4: 10 Reverse Nordic Curls
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CrossFit Trivium – CrossFit Daily Focus (No Measure) Tackle this one like a chipper today, where we break things up early and often with minimal rest periods to allow for consistency across all 3 rounds here. For the Toe to Bar we are ideally looking to complete those in sub 2:30 each round with the high end goal of finishing each set in 90 seconds. Warm-up (No Measure) 3:00 Bike Into.. 2 Sets, For Quality 10 Scap Pull-ups 5/5 Single Arm Ring Rows, Easy to moderate position 50’e Suitcase Carry Skills and Drills (No Measure) Rope Climb + Toe to Bar Skills and Drills Spend 10:00-15:00 minutes Prepping for the Workout Metcon (Time) GPP 3 Rounds 1000m C2 Bike 20 Toe to Bar 1000m C2 Bike 600′-500′-400′ Farmer Carry (70/53) COMP 3 Rounds 1000m Echo Bike 30 Toe to Bar 1000m Echo Bike 6-5-4 Rope Climbs Time Domain: 18:00-25:00 Time...
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CrossFit Trivium – CrossFit Daily Focus (No Measure) This one is a remix of “17.1 / 21.2” with the addition of the 1 mile run and increased loading. The goal here is to limit the volume we saw in those Open workouts by adding in the run and increasing the loading requirement. Warm-up (No Measure) 2 Sets 200m Run 5 Push-ups 5e Single Arm DB RDL 5e DB Hang Snatch 3 Box Complex 1 Complex = 2 Box Step-Ups + 1 Box Jump Bench Press (Every 3:00 x 5 Set 1: 3 Reps @ 80-85% Set 2: 3 Reps @ 80-85% Set 3: 2 Reps @ 85%+ Set 4: 2 Reps @ 85%+ Set 5: 1 Rep @ 90%+ ) Metcon (AMRAP – Reps) GPP AMRAP 14 1600m Run Buy In -directly into- 10-20-30… Alternating DB Snatch, 50/35 15 Burpee Box Jump Overs, 24”/20” COMP AMRAP 14 1600m Run Buy...
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