CrossFit Trivium – CrossFit Daily Focus (No Measure) We are working into a fun workout today with the emphasis on gymnastics strength and skill progressions working into some heavy front squats from the floor as well as Bar Muscle-Up Skills and progressions. The first piece is meant for us to build up to a heavy complex of the Squat Clean + Front Squats as well as layer in our gymnastics skill progressions and have athletes feel out some different progressions or hone in on the ones that they feel will warm them up or get them closer to their goal of reaching the Bar Muscle-Up. For newer athletes, focus on movement patterns, mechanics and skill development with the fundamental skills listed. By targeting these between each set of Squat Cleans and Front Squats we can really help develop athletes as well as allow them time to build up to a...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) AMRAP 10 150m row 18 DL 50 jump rope or line hops Game: Metcon (No Measure) Coaches ChoiceRead more

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets, For Quality :15/:15 Single Leg Lateral / Medial Line Hops 10 Alternating Arm Swings 10 Alternating Box Step-Ups 2 Wall Walks + 15 second Wall Supported Handstand Hold 10 Bar Kip Swings Metcon (AMRAP – Rounds and Reps) GPP AMRAP 25 w/ Partner 30 Box Jumps 24/20’’ 30 Single DB Hang Clean and Jerk (50s/35s) 30 Pull-ups 30 Calorie Echo Bike COMP AMRAP 25 w/ Partner 30 Box Jumps 30/24’’ 30 Double DB Shoulder to Overhead (50s/35s) 30 Pull-ups 30 Calorie Echo BikeRead more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are getting after a workout that will likely light up the posterior chain a bit with some heavy Deadlifts to start things off today before moving into the classic CrossFit Benchmark workout “Elizabeth”. In the past they haven’t necessarily dictated that this is to be done as Squat Cleans however today we are, as that was the first way it was done when it was originally programmed. The workout is meant to be done fast and pack a punch with intensity, not volume. Lean into this as the focus today, so finding scaling mods that allow for intensity, while maintaining mechanics is exactly what we are after today. Warm-up (No Measure) 2 Sets 1:00 Echo Bike 10 Deep Lunge Mountain Climbers 10 Banded Good Mornings 10 Banded High Pulls (standing on band) -then- 1 Set 10 Barbell RDL 5 Barbell Power...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are focused on a little more strength and stability today with the goal of building up towards a heavy Turkish Get-Up in the first part of the workout, then using that heavy to give us a gauge for what we actually want to do in the workout today. Many don’t like putting the Turkish Get-Up in a workout setting, but by placing it in an EMOM we allow for more control, intent, and appropriate loading with the movement pattern. The combination of movements today will pack a punch for shoulder and midline stamina, while creating a good little sweat and just enough breathing. Plan on this one building challenge towards the later rounds with round 6 finishing with an all out Row Sprint. Warm-up (No Measure) 2-3 Sets, For Quality 1:00 minute Ski or Row 10 Rower Ab Rollouts 15/15 seconds...Read more