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...Read more

CrossFit Trivium – CrossFit Bench Press (Every 3:00 minutes, 5 Sets 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* (No Measure) COMP AMRAP 14 2,000m Row Buy-In -directly into- 10-20-30… Alternating DB Snatch, 70/50lb 15 Burpee Box Jump Overs, 24”/20” Bonus Fitness (No Measure) 4 Sets, For Quality: :15/:15 second Single Leg Romanian Deadlift Hold 8-10 Dumbbell Tate Press 15 Weighted Hip Extensions Banded Tricep 21s * 7 reps at the top half of range of motion – 7 reps at the bottom half of range of motion – 7 reps full range of motion. Rest as needed between sets.Read more

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 – CrossFit Gymnastics/Weightlifting *needs review* (5 Rounds for weight) EMOM x 10 Min 1: Bar Muscle-Up Drill Min 2: 1 Squat Clean + 3 Front Squats Building from 70% of Squat Clean to Heavy for the Day Bar Muscle-Up Drills + Progressions 8-10 Bar Kip Swings , building height with each kip swing 2-3 Toenail Spot Bar Muscle-Up 2-3 Bar Muscle-Up Hip Pop Swing 1-2 Banded Hip to Bar Drill 1-2 Banded Bar Muscle-Ups , Light to moderate band Metcon *needs review* (No Measure) COMP 4 Sets AMRAP 3 10 Bar Muscle-Ups 10 Front Squats, 185/125 -Max Calorie Echo Bike 1:30 Rest Between Rounds Bonus Fitness (No Measure) 15:00 minute EMOM, 3 Sets Minute 1: 30 Second KB Russian Twists Minute 2: 30 Second Tall Kneeling Horn KB Bicep Curls Minute 3: 30 second Hanging Straight Leg Raises Minute 4: 30 Second Banded Lat Pull-Downs Minute 5: RestRead 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