CrossFit Trivium – CrossFit Daily Focus (No Measure) We have a fun conditioning + high skill focused Thursday leading into the last week of the Open. The goal today would be to give athletes a specific modification that is targeted to where they are at and will make them feel successful. We will be combining the Echo with the Carry for a little aerobic and grip work and then get into a Run and Handstand combo to get the heart rate up into some technical capacity work on the Handstand. We can always sub machines out and have fun with progressions on a day like today, but the overall goal is to move for about 4:00 minutes, with a 1:00 minute rest. Warm-up (No Measure) 2 Sets :30 Echo Bike 1 Wall Walk + 10 Shoulder Taps :30 Echo Bike 10 Dual Dumbbell Deadlifts Gymnastic Skills (No Measure) We would...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are tackling our Back Squat progression and moving into sets of 2-4 reps with the emphasis on getting to a “heavy” double for the day. The goal here should be a weight that athletes still feel that they have another 2 reps in the tank. A note that the time for these sets is moved out to being on a 3:00 minute clock in an effort to allow athletes to really tackle these sets well and hit the % with maximum force production. This provides beneficial neuromuscular benefits that carry over to better maximal strength gains as well as injury protection. We have included some light primers for Toe to Bar, and athletes can hit some jump rope sets in warm-up as well if they feel antsy. We will then move into the main workout with the emphasis on building...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are tackling our Back Squat progression and moving into sets of 2-4 reps with the emphasis on getting to a “heavy” double for the day. The goal here should be a weight that athletes still feel that they have another 2 reps in the tank. A note that the time for these sets is moved out to being on a 3:00 minute clock in an effort to allow athletes to really tackle these sets well and hit the % with maximum force production. This provides beneficial neuromuscular benefits that carry over to better maximal strength gains as well as injury protection. We have included some light primers for Toe to Bar, and athletes can hit some jump rope sets in warm-up as well if they feel antsy. We will then move into the main workout with the emphasis on building...Read more

CrossFit Trivium – CrossFit Back Squat (Every 3:00 x 5 Set 1: 4 @ 77% Set 2: 4 @ 80% Set 3: 3 @ 82% Set 4: 3 @ 85% Set 5: 2 @ 87% )Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are tackling our Back Squat progression and moving into sets of 2-4 reps with the emphasis on getting to a “heavy” double for the day. The goal here should be a weight that athletes still feel that they have another 2 reps in the tank. A note that the time for these sets is moved out to being on a 3:00 minute clock in an effort to allow athletes to really tackle these sets well and hit the % with maximum force production. This provides beneficial neuromuscular benefits that carry over to better maximal strength gains as well as injury protection. We have included some light primers for Toe to Bar, and athletes can hit some jump rope sets in warm-up as well if they feel antsy. We will then move into the main workout with the emphasis on building...Read more