WOD

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets 250/200m Row 10 PVC Pass Throughs 10/10 second PVC Pipe Prayer Stretch 5/5 Single Arm Kettlebell Windmills 5/5 Kettlebell Halos 30 second Jump Rope Practice Into Barbell Primer (2x through) 3 Pause Snatch Pull + Hang Power Snatch (Pause at Knee) 3 Snatch Pull with Pause at Extension + Power Snatch 3 Snatch Pull + Hang Power Snatch + TnG Power Snatch Olympic Lifting (Weight) Take 10:00 minutes to Establish a Power Snatch + Hang Power Snatch + Power Snatch *Complex is meant to be done unbroken Goal = 85-90% of 1RM Power Snatch*Coaches allow athletes to warm-up to about 50-60% before starting the clock The complex today is targeting hip extension, leg power and speed, while also helping to reinforce the bar staying close to the body in order to optimally hit this complex. We will look for a great...
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CrossFit Trivium – CrossFit Daily Focus (No Measure) We are starting off the day with 5 sets on our Back Squat performed on a 2:00 minute clock. The percentages today should allow for all good strong sets across and the rest period being in the range of 1:30-1:45 between sets will be sufficient to hit these numbers. When talking to athletes that do not have a 1RM, we want them to feel like the first 2 sets of 5 are challenging, but that they could perform 10-12 reps if they had to at those numbers. Our final 3 reps should feel as though they have another 4-5 reps in the tank. This allows for the progression to take hold over the next few weeks as we will push these numbers up over the course of this cycle. Our conditioning piece targets muscular stamina and interference. We will have interference playing...
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CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets 1:00 minute Machine Choice 8 Dual Dumbbell Sumo Deadlifts 8 Scapular Pull-Ups 4/4 Lateral Box Step-Downs Into 2 Sets 5 Back Squats w/ Empty Barbell 5 Barbell Jump Squats Back Squat (Every 2:00 x 5 Set 1: 5 @ 72% Set 2: 5 @ 75% Set 3: 4 @ 77% Set 4: 4 @ 80% Set 5: 3 @ 82% ) Workout Primer (No Measure) (10:00 minutes) Teach specific movements or talk through efficiency tips Burpee Box Jump Dual Dumbbell Squat Clean *Can be outside the legs or inside the legs for the movement today Chest to Bar Skill Work and Pull-Up Scaling 2 Sets, Build Intensity 2 Burpee Box Jump Overs 3 Dual Dumbbell Squat Cleans 4 *Pull-Up Option Rest 30 seconds, then repeat Metcon *needs review* (AMRAP – Reps) GPP AMRAP 10 2-4-6-8…. Burpee Box Jump Overs 8 Single...
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CrossFit Trivium – RECESS View Public Whiteboard warmup (No Measure) 3 sets 100m air runner 10 cal bike erg 10 deadlifts w/ DB 25′ burpee broad jump R Strength (No Measure) 5 x Deadlift x 3 ss/w Split squats 5 each leg (w/ DB) R Conditioning (No Measure) AMRAP 9 250m row 6 burpee shuttle runs 250m row 6 deadifts
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Announcements Mobility for the OPEN w/ Dr. Nick Curtis Saturday, Feb 24th 10:15am Cost: Free! Just sign up at the front Join Chiropractor Nick Curtis as he works with us on the “How to’s” when prepping our shoulders for a healthy and safe Open Season CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets 200m Run 5/5 Pendulum Lunges 10 Alternating Single Arm Kettlebell Swings 10 Mountain Climber to Lunge Stretch Into.. 3 Sets 20 second Stationary Banded Sprint Rest 40 seconds between banded sprints Metcon (Time) 3 Rounds For Time w/ Partner 800m Run 50 Burpees to Target, 6 inch above reach 50 American Kettlebell Swings 50 Goblet Lunges GPP Kettlebell 53/35 COMP Kettlebell: 70/53lb Both partners will run together, but will split the rest of the workload. If a partner is back on the run before their partner they can begin to complete the required repetitions.
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