CrossFit Trivium – CrossFit Daily Focus (No Measure) We are getting into a higher skill day with the focus on the Ring Muscle-Up as well as touching on weightlifting technique and barbell cycling. The focus of our weightlifting piece today is to target the range of 70-75% to focus on form and speed on the barbell. Please do not push the loads, as the focus is on form and speed and allowing the body to recover here going into the first week of the Open. Moving into the workout, we want to have some touches on the Ring Muscle-Up, but the idea is to just touch on the scales, modifications and get athletes to their ideal work quicker today as we have a longer workout on the docket. We have placed a rest minute in there to keep intention and focus on the Ring Muscle-Ups and Power Cleans as opposed...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) The goal being that we are still moving, tackling specific targeted pieces, but not putting any excess strain on the body. For the workout today, we want the machines to be at a calorie count that allows for recovery between movements and to be completed in under 50 seconds with an effort in the 65-70% range to keep overall RPE low. Remind athletes to focus on their breath and the ability to sustain with lower effort. This is Zone 2 CrossFit. Warm-up (No Measure) 5:00 Coach Led Stretch -then- 2 Rounds 5 Calorie Bike 5 Box Jumps 5 Calorie Ski :20 Plank Metcon (AMRAP – Rounds) GPP EMOM x 40 Min 1: 10/8 Calorie Echo Bike Min 2: 10 Box Jump Over (24″/20″) Min 3: 10/8 Calorie Ski Erg Min 4: 10 Toes to Bar COMP EMOM x 40 Min 1: 13/10...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We have a fun little open esc style workout here with the weight escalating as we get through the rounds on this workout. Once we hit rounds 5+ the weight increases to a number that will start to make athletes slow down between reps and the workout shifts to being primarily a Power Snatch workout. We will start off the day with a barbell primer of sorts with the focus on keeping the bar close and driving through the ground as we move from a muscle snatch into a low hang power snatch. Remember that the low hang position is dictated as 2 inches below the knees which will help athletes focus on staying over the bar while engaging their hamstrings. Lean into coaching the Snatch today and getting athletes to feel competent and ready going into the Open this next week....Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are getting in a little burner today with a 9:00 minute AMRAP of Thrusters, Chest to Bar Pull-Ups, and Calorie Row. The focus here will be on the Thrusters, leaning into unbroken sets for all rounds up to and through the round of 12 reps. This is key for determining scaling and modifications for your athletes. We have also been spending a good amount of time on the Chest to Bar Pull-Up, so these sets of 6 should be in a range that we will are manageable in 2 sets or less. For our strength piece today focus on the vertical drive on the bar and the line of action as the primary point of performance to target. This will be maintained on the Push Press by thinking about unlocking the knees and pressing our, rooting through the floor. And for...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are getting into a little posterior chain focused day on a Monday to blast off into the first week of the Open. Note that the overall volume should remain a little lower today on the Deadlifts as we build to the 5RM. We will however get some added volume for the posterior chain with the Dumbell Burpee Power Cleans and the Dumbbell Deadlifts. The entire focus of this workout is to mimic the feel of an open workout, while still keeping volume to a manageable and recoverable level. For those with any back discomfort leading into today, the ideal scale would be to move to a block deadlift, to shorten the range of motion and allow for a more ideal position to brace from. Moving through ranges of motion and bracing can help to rebuild the back as long as we...Read more