WOD

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are starting off with a fun benchmark test to really work on efficiency in the Chest to Bar Pull-Up. This gives us as coaches the time to play and help athletes understand better kipping mechanics for both the traditional kip as well as the butterfly pull-up. The goal here will be to rest as minimally as possible to get all 10 sets of 7 chest to bar pull-ups unbroken in as short a duration as possible. For our higher level competitors we are challenging 10 reps, and we have also place in a strength variation for those that do not want to kip or have shoulder issues. We will then be moving into a high capacity V02 Max style workout with 4:00 minutes on / 4:00 minutes off. The goal here will be to hit each set at near maximum...
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CrossFit Trivium – CrossFit Daily Focus (No Measure) For today’s session, we are starting things off in a very similar fashion to how we tackled yesterday and are working our way into a strength piece aimed at developing our absolute strength as well as muscular endurance in the Bench Press. We will again run this on a 6:00 minute clock with the goal of completing each set with time to spare on the 6:00 minutes, then using the full 6:00 minutes on the final round as we complete our 3rd set of waves for the Bench Press. This allows us more time to rest as the weight gets progressively heavier wave to wave. We will then move into a good old fashion classic CrossFit triplet of Handstand Push-Ups, Deadlifts, and Step-Down Box Jumps. The style and focus here is similar to that of many open workouts in the past and...
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CrossFit Trivium – CrossFit Daily Focus (No Measure) For today’s session, we are starting things off in a very similar fashion to how we tackled yesterday and are working our way into a strength piece aimed at developing our absolute strength as well as muscular endurance in the Bench Press. We will again run this on a 6:00 minute clock with the goal of completing each set with time to spare on the 6:00 minutes, then using the full 6:00 minutes on the final round as we complete our 3rd set of waves for the Bench Press. This allows us more time to rest as the weight gets progressively heavier wave to wave. We will then move into a good old fashion classic CrossFit triplet of Handstand Push-Ups, Deadlifts, and Step-Down Box Jumps. The style and focus here is similar to that of many open workouts in the past and...
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CrossFit Trivium – CrossFit Daily Focus (No Measure) We are now hitting up Day 1 of the new “Chimera Cycle”. With that we are starting things off by getting right into the base strength work with our Back Squat and hitting a quick fun triplet of Burpee Pull-Ups, Wall Balls, and Double Unders. The focus today is more geared towards the strength effort on the Back Squat while still working into some specific targeted conditioning work that will have us practicing efficiency on the Burpee Pull-Ups, going for big unbroken sets of Wall Balls, and building into practicing efficiency on Double Unders. For strength management purposes the Back Squats are built around 3 waves of 5-3-1 building in loads. We have placed each wave on its own 6:00 minute clock to give the athlete freedom on how much to rest between the sets within reason. By the time the athletes...
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CrossFit Trivium – CrossFit Daily Focus (No Measure) We are now hitting up Day 1 of the new “Chimera Cycle”. With that we are starting things off by getting right into the base strength work with our Back Squat and hitting a quick fun triplet of Burpee Pull-Ups, Wall Balls, and Double Unders. The focus today is more geared towards the strength effort on the Back Squat while still working into some specific targeted conditioning work that will have us practicing efficiency on the Burpee Pull-Ups, going for big unbroken sets of Wall Balls, and building into practicing efficiency on Double Unders. For strength management purposes the Back Squats are built around 3 waves of 5-3-1 building in loads. We have placed each wave on its own 6:00 minute clock to give the athlete freedom on how much to rest between the sets within reason. By the time the athletes...
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