CrossFit Trivium – CrossFit Daily Focus (No Measure) We are getting into a little bit more of a barbell focused day with a Snatch complex, leading into a specific barbell and gymnastics conditioning effort with Power Snatches, Toe to Bar, and Thrusters. For the weightlifting piece we are looking to build from 70% of 1RM Snatch to around 82-85% of our 1RM over the course of 6 sets. By having the majority of our sets in the 70-80% range we are developing power, speed and technique. This percentage allows for the greatest velocity on the bar, which in turn is optimal for developing technique. Our conditioning piece is centered around unbroken quick sets, so center our talk around getting athletes to choose a load they can stay unbroken with across all sets. We are also looking to maintain consistent times across all sets, so start set one conservatively and build...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are getting into a little bit more of a barbell focused day with a Snatch complex, leading into a specific barbell and gymnastics conditioning effort with Power Snatches, Toe to Bar, and Thrusters. For the weightlifting piece we are looking to build from 70% of 1RM Snatch to around 82-85% of our 1RM over the course of 6 sets. By having the majority of our sets in the 70-80% range we are developing power, speed and technique. This percentage allows for the greatest velocity on the bar, which in turn is optimal for developing technique. Our conditioning piece is centered around unbroken quick sets, so center our talk around getting athletes to choose a load they can stay unbroken with across all sets. We are also looking to maintain consistent times across all sets, so start set one conservatively and build...Read more

CrossFit Trivium – RECESS View Public Whiteboard warmup (No Measure) 3 sets 10 cal bike 50ft lunge 10 db front squats 10 db push press R Strength (No Measure) 5 x Back Squat x 4 ss/w Kip x 4 + 1 Pullups R Conditioning (No Measure) For time 4 rds 10 thrusters DB 10 ring rows rest 1:00 3 rds 5 thrusters Barbell 5 pullupsRead more

CrossFit Trivium – CrossFit 24.3 and 24.4? (No Measure)Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Sets, For Quality: 1:00 minute Machine of Choice (Easy to Moderate pace) :20/20 Second Banded Lat Stretch e/side :20/20 Second Banded Front Rack Stretch e/side 3 Strict Pull-Ups + 10 Kipping Swings 5 Barbell Front Squats + 5 Barbell Strict Presses @ 45/35 -then- Primer 2 Rounds 5 Thrusters @ Weight 1 3-5 Chest To Bar Pull-Ups Rest 1:00 minute 2 Rounds 3 Thrusters @ Weight 2 2-3 Bar Muscle-Ups Rest 5:00 minutes before beginning 24.3 Strategy/Tips (No Measure) Take it one step at a time. Don’t let the entire workout overwhelm you. Break it down into manageable chunks, focusing on each movement and round individually. Start by breaking the Thrusters early to avoid prolonged rest breaks and when it comes to the gymnastic elements, listen to your body and break up the movements as needed, ensuring you keep those rest periods...Read more