CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are tackling an upper body focused day, specifically the upper body press. We will be starting things off with a targeted warm-up to allow for athletes to feel primed and ready to hit the heavy Bench Press, while also working in some specific work to get inverted before we move into our conditioning piece which is the CrossFit Main Site workout from January 29th. This one is a fun 12:00 minute workout done in 3 x 4:00 minute AMRAP sections with the target of tackling shuttle runs and varying Handstand Push-Ups. Due to the volume here of Handstand Push-Ups, choose help athletes choose scaling modifications that allow for adequate volume to develop strength and stamina in these positions. Utilize different options based on the varying levels of athletes in your class, by moving through pike handstand push-ups (either on box...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are tackling an upper body focused day, specifically the upper body press. We will be starting things off with a targeted warm-up to allow for athletes to feel primed and ready to hit the heavy Bench Press, while also working in some specific work to get inverted before we move into our conditioning piece which is the CrossFit Main Site workout from January 29th. This one is a fun 12:00 minute workout done in 3 x 4:00 minute AMRAP sections with the target of tackling shuttle runs and varying Handstand Push-Ups. Due to the volume here of Handstand Push-Ups, choose help athletes choose scaling modifications that allow for adequate volume to develop strength and stamina in these positions. Utilize different options based on the varying levels of athletes in your class, by moving through pike handstand push-ups (either on box...Read more

CrossFit Trivium – CrossFit Bench Press (Every 2:30 x 5 Set 1: 4 @ 77% Set 2: 4 @ 80% Set 3: 3 @ 82% Set 4: 3 @ 85% Set 5: 2 @ 87% Percentage is based on your 1-rep max Bench Press ) Metcon *needs review* (AMRAP – Reps) With a Running Clock: AMRAP 4 3 Wall-facing Handstand Push-Ups 5 Shuttle Runs AMRAP 4 6 Strict Handstand Push-Ups 5 Shuttle Runs AMRAP 4 9 Kipping Handstand push-ups 5 Shuttle Runs 1 shuttle run = 25 feet down and 25 feet backAt the start of every new 4:00 Begin with the handstand push-up variation. Then continue with the AMRAP until the next 4:00Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We should start at a conservative pace today with the focus to learn how to breath through the movements and keep manageable quick sets with short rest periods in order to save ourselves for the back half of this workout as the fatigue will build with this highly taxing muscular stamina style workout. Pick a pace on the Ski that is challenging and push there as we can relax the arms during the Pistol Squats. The workout really comes down to the last sets of Chest to Bar and Burpee Box Jump Overs and if athletes have paced accordingly. Warm-up (No Measure) 30 second Ski Erg or Row 5 Inchworm Push-Up to Mountain Climber Deep Lunge Stretch 5/5 Crossover Step-Up , 20-24’’ Box 10 Scapular Pull-Ups 10-15 second Chest to Rings Hold Skills Progression (No Measure) Gymnastics Progression (Coaches Notes) Chest to...Read more

CrossFit Trivium – CrossFit Metcon (Time) GPP For Time 20 Burpee Box Jump Overs 24/20” 30 Pull-Ups 40 Air Squats 40/32 Calorie Ski 40 Air Squats 30 Pull-Ups 20 Burpee Box Jump Overs 24/20” COMP For Time 20 Burpee Box Jump Overs 24/20” 25 Chest to Bar Pull-Ups 30 Pistols 40/32 Calorie Ski 30 Pistols 25 Chest to Bar Pull-Ups 20 Burpee Box Jump Overs 24/20”If space allows, work for box facing burpeesRead more