CrossFit Trivium – CrossFit Daily Focus (No Measure) We have a fun strength superset today with the goal of starting minute 1 with either the Deadlift or the Push Press. We are assuming that most classes will need to run this one with members sharing bars, so one partner should start on one movement while the other works on the other movement. We have allotted minute 3 as the rest minute for two purposes. One to load the bar to the next working weight and two to allow athletes time to rest and hit the next set optimally. Take the time to go through the points of performance for both the Push Press and Deadlift today while allowing around 7:00 minutes to load up to their working loads. We will then move into a 10:00 minute AMRAP with an Open style feel to it. The triplet is centered around shoulder...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We have a fun strength superset today with the goal of starting minute 1 with either the Deadlift or the Push Press. We are assuming that most classes will need to run this one with members sharing bars, so one partner should start on one movement while the other works on the other movement. We have allotted minute 3 as the rest minute for two purposes. One to load the bar to the next working weight and two to allow athletes time to rest and hit the next set optimally. Take the time to go through the points of performance for both the Push Press and Deadlift today while allowing around 7:00 minutes to load up to their working loads. We will then move into a 10:00 minute AMRAP with an Open style feel to it. The triplet is centered around shoulder...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) The focus of the day will be on the Ring Muscle-Up. We are working into an 18:00 minute AMRAP with a triplet of Ring Muscle-Ups + Cal Echo + Double Unders. By combining the Ring Muscle-Ups in this fashion we are allowing for the ability to focus and be more consistent on the rings with little to no interference. The goal from a coaching standpoint is to set up our athletes with the tools to practice and play today with some progressions that will help them feel strong and encouraged. We should have about 15:00 minutes to go through progressions for the day and a good way to work this one would be to start with some ring support drills, then to some low ring transition drills with the box and / or band modifications. Finally we can move up to the...Read more

CrossFit Trivium – RECESS View Public Whiteboard Warmup (No Measure) 50ft sled push 10 burpees 50ft sled push 10 squats Warm-up (No Measure) For Quality : 2min Cardio then. 3 sets 5/5 world G. Stretch 5 Bootstraps 5/5 KB thrusters 8 KB american swings Strength/skill (No Measure) 5 sets 3 wall walks ss/w 4 x shuttle R Strength (No Measure) 5 x Back Squat x 5 after each 6-8 Seated box jump Kids workout (No Measure) 4 x :30 burpee box jumps :30 rest :30 lunges :30 rest R Conditioning (No Measure) E4MOM x 3 500m row 10 burpees over rowerRead more

CrossFit Trivium – CrossFit Warm-up (No Measure) 2-3 Sets, For Quality 1:00 Cardio Choice 6 /6 Half Kneeling KB Windmi ll 10 Bar Kip Swings 10 Second Tuck L-Hang Metcon (Time) GPP Teams of 3 9 Rounds for Time: 25 Calorie Echo 15 Toe to Bar* 10 Dual Dumbbell Step-Overs (2×50/35lb,) (20″ Box) COMP 9 Rounds 30 Calorie Echo Bike 20 Toes to Bar* 10 Dual DB Box Step Over (70/50s) (20″ Box)*One Teammate Dead Hang *One Teammate Toes to Bar *One Teammate Rest *all other work split however you’d like, with one athlete working at a time.Read more