CrossFit Trivium – CrossFit Warm-up (No Measure) 9/7 Calorie Echo Bike 7/5 Calorie Ski 6/6 SL Glute Bridge w/pause 25′ Body Weight walking Lunge Metcon (Time) In Teams of 3 300 Calorie Echo Bike 300 Calorie Ski Time Cap: 40:00 minutes Scaling the Calories based on team composition M/M/M = 300 Calories F/F/F = 210 Calories M/M/F = 270 Calories F/F/M = 240 Calories Format: One partner will work on completing the bike calories. Another partner will be skiing. The third partner gets to rest. Teams can switch between stations as desiredRead more

CrossFit Trivium – CrossFit Warm-up (No Measure) 9/7 Calorie Echo Bike 7/5 Calorie Ski 6/6 SL Glute Bridge w/pause 25′ Body Weight walking Lunge Metcon (Time) In Teams of 3 300 Calorie Echo Bike 300 Calorie Ski Time Cap: 40:00 minutes Scaling the Calories based on team composition M/M/M = 300 Calories F/F/F = 210 Calories M/M/F = 270 Calories F/F/M = 240 Calories Format: One partner will work on completing the bike calories. Another partner will be skiing. The third partner gets to rest. Teams can switch between stations as desiredRead more

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today’s session features a workout reminiscent of an Open-style challenge, highlighted by the inclusion of the Dual Dumbbell Ground to Overhead. This movement, while not new, is a classic and highly relevant, particularly as we often encounter novel exercises in the Open or Quarterfinals. It’s an opportune time to familiarize ourselves with this movement as we prepare for the upcoming Open. The primary focus of today’s workout is to activate and prime our bodies, with special attention to Bar Muscle-Up and Chest to Bar progressions. These high-skill gymnastics elements are crucial for today’s session, aiming for a day dedicated to refining these complex skills. Additionally, a portion of our time will be devoted to discussing and practicing the proper technique for the Dumbbell Thruster, ensuring everyone is comfortable with positioning the dumbbells correctly. We will also review the technique for the Dual...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today’s session features a workout reminiscent of an Open-style challenge, highlighted by the inclusion of the Dual Dumbbell Ground to Overhead. This movement, while not new, is a classic and highly relevant, particularly as we often encounter novel exercises in the Open or Quarterfinals. It’s an opportune time to familiarize ourselves with this movement as we prepare for the upcoming Open. The primary focus of today’s workout is to activate and prime our bodies, with special attention to Bar Muscle-Up and Chest to Bar progressions. These high-skill gymnastics elements are crucial for today’s session, aiming for a day dedicated to refining these complex skills. Additionally, a portion of our time will be devoted to discussing and practicing the proper technique for the Dumbbell Thruster, ensuring everyone is comfortable with positioning the dumbbells correctly. We will also review the technique for the Dual...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today’s training session is geared towards an upper body focus, providing a nice shift after yesterday’s heavy emphasis on the lower body. Our aim is to engage and strengthen the upper body muscles effectively. We’ll start with a specialized warm-up routine, designed to activate and prime the muscles around the rotator cuff, as well as the glutes and lower back. This preparation is essential for creating a stable base for our pressing movements. Once we’re warmed up, we’ll dive into the Bench Press. We’ll discuss key techniques and points of performance for the Bench Press, dedicating around 5 minutes to reach our working loads. It’s crucial that everyone feels comfortable and confident with their form and the weight they’re lifting. After the Bench Press, we’ll transition to the Erg and Wall Walks. Today’s primary focus for skill development will be the Wall...Read more