CrossFit Trivium – CrossFit Daily Focus (No Measure) We are getting into a very specific barbell day here with the Clean and Jerk. We will start off with a specific focus on a technical complex today that will force us to keep loads lighter, but help to reinforce speed through the middle, a vertical dip and drive on the split jerk, and quality positions from the hip to the floor. We are starting off with a very specific warm-up today that should lead us directly into the barbell primer, where our main focus is to cue athletes through the complex then have them work up to their starting weight on the barbell. We are giving 3:00 minutes for each complex today because there are 6 movements within each complex and that will take some time to get through. The complex should have athletes feeling good and warm before moving into...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are getting after a fun, different style workout with 3 rounds, where the first two movements in each round stay the same and the third movement changes. The intent of the workout today is around muscular endurance and aerobic stamina with an emphasis on gymnastics pulling strength and endurance. We will move from Toe to Bar to Strict Pull-Ups to the Burpee Pull-up/Bar Muscle Up as a fun finish to the workout today. We want to keep the warm-up tight and to the point today to talk through Toe to Bar technique. We should have time to add in the bodybuilding finisher today which is the “Bicep 21s”, which is always a fun pump. Warm-up (No Measure) 2 Sets :30 seconds Jump Rope Practice 10 Deep Lunge Mountain Climbers :15 second Active Hang + :15 Second Passive Hang 8 Ring...Read more

CrossFit Trivium – RECESS View Public Whiteboard Recess Warm up (No Measure) EMOM 12 1.) Lunges 2.) ball slams 3.) pushups 4.) rig jump touches Warmup RB (No Measure) 4 sets 250m row 5 inchworms 10 plate ground to overhead Recess strength (No Measure) 5 sets 10 Front Squats (DB’s for younger) SS/w 8 pullups (10 kips on the bar for younger) Recess metcon (No Measure) 3 rds 500m standing bike 250m row 300 ft shuttle (6 x down and back) WOD: Metcon (No Measure) 3 Rds for time 750m bike erg 300m row 200′ shuttle run Game: Metcon (No Measure) Coaches ChoiceRead more

Announcements All T-Shirts are 2 for $35 ($15 off) CrossFit Trivium – CrossFit Metcon (Calories) GPP 8 Rounds 3:00 minute AMRAP 10 Burpee Pull-ups 10 Push Jerk 135/95 -Max Calorie Row in the Remaining Time No rest between AMRAPs COMP Partner Workout 3:00 minute AMRAP 10 *Muscle-Ups* 10 Push Jerk 185/135 -Max Calorie Row in the Remaining Time No rest between AMRAPs*COMP will alternate rounds between Bar and Ring Muscle UpsRead more

Announcements All T-Shirts are 2 for $35 ($15 off) CrossFit Trivium – CrossFit Daily Focus (No Measure) We are working into a quality leg day with the emphasis being on muscular endurance and stamina. We will start the day off with our Back Squat progression by moving up another 5-10lbs, 3-5kg on the barbell and hitting the 20 reps for the day. We will then make our way into a 2 part chipper with a descending rep scheme that is meant to challenge both leg stamina as well as midline endurance. The goal from our standpoint is to find a pacing strategy that allows for consistent movement and the best overall time on the day. A note that the warm-up is meant to be quick, to the point and bodyweight oriented in order to give more time to warm-up to our 20 rep back squat progression, and then have the...Read more