Announcements We are moving to Push Press! Make sure you are checking your email for updates! Email Matt ([email protected]) if you are having any issues! CrossFit Trivium – CrossFit View Public Whiteboard Benchmark 1 When preparing for the CrossFit Total You’ll testing your one-rep max in the back squat, shoulder press, and deadlift, a strategic buildup to your working weight is needed. Overall Strategy: Focus: Prioritize technique and controlled movements. Rest: Keep rest periods short (2-3 minutes tops) between warm-up sets. Progression: Gradually increase weight while decreasing reps as you approach your max. You’re ready to build w/ some weight, warm up each lift and end with the back squat that’s closest to your opening lift. I like the 5-3-2-2 rep scheme starting with 5 at around 40% of my 1 rep, then 50-60 at 3, and 70-80 for the next doubles. Overall this works well for heavy lifts, but...Read more

Announcements We are moving to Push Press! Make sure you are checking your email for updates! Email Matt ([email protected]) if you are having any issues! CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 5 Calorie Bike 5e Worlds Greatest Stretch 3 DB Hang Power Clean and Jerk (right arm) 25′ Single DB Overhead Walk (right arm) 5e Worlds Greatest Stretch 3 DB Hang Power Clean and Jerk (left arm) 25′ Single DB Overhead Walk (left arm) -then- 2 Rounds 5 Wallballs 3-5 Pushups/Handstand Pushups -then- Partner Up -then- Potty Break Partner Workout (Time) GPP Teams of 2 3 Rounds for Time 50 Hand Release Push-ups 50 DB Hang Clean and Jerk (50/35) 50 Wallballs 20/14 50 Calorie C2 Bike Standing COMP 3 Rounds for Time 50 Handstand Push-ups 50 DB Hang Clean and Jerk (70/50) 50 Wallballs 20/14 50 Calorie Echo Bike One partner working at a timeRead more

Announcements We are moving to Push Press! Make sure you are checking your email for updates! Email Matt ([email protected]) if you are having any issues! CrossFit Trivium – CrossFit Warm Up (No Measure) 2:00 Machine of choice Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Power Snatch (5×2) 16 minutes Take 6 minutes to build to 75-80% of your power snatch then: E2MOM x 5 2 Reps Power Snatch Metcon (Time) 20 Minutes GPP 4 Rounds 400m run 4 rope climbs 6 power Snatch 135/95 Competitor 4 Rounds 400m run 4 legless rope climbs 6 power Snatch 155/105 20 minute Time capRead more

Announcements We are moving to Push Press! Make sure you are checking your email for updates! Email Matt ([email protected]) if you are having any issues! CrossFit Trivium – CrossFit Warm Up (No Measure) Power Snatch Metcon (No Measure) 4 Rounds 400m run 4 rope climbs 6 power Snatch 135/95Read more

Announcements We are moving to Push Press! Make sure you are checking your email for updates! Email Matt ([email protected]) if you are having any issues! CrossFit Trivium – CrossFit Warm-Up (No Measure) 8 Minutes 2:00 machine of choice 3 sets 5 empty bar good mornings 5 empty bar deadlifts 5 burpee over the bar Deadlift (1×1 ) 10 Minutes In a 10:00 window build to 85% of your 1rm from the CrossFit Total – NO MORE THAN 85% for 1 rep. Bonus Fitness (No Measure) 10:00 C2 bike cool down – 6/10 RPE Metcon (Time) GPP Competitor E3MOM 22/18 cal row x 8 (every round is capped at :80) **Score is your SLOWEST round. Competitor E3MOM 25/21 cal Ski x 8 (every round is capped at :80) **Score is your SLOWEST round.— Looking for a sustainable near threshold pace on every roundRead more