WOD

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are getting into a quality session here today with the focus on developing our handstand walk as well as building some good rowing technique and conditioning. The total workout will take 18:00 minutes, which means that we do have some time to go through handstand walk skills and progressions today, which will help athletes develop their skills as well as allow you to fine tune your coaching acumen. If you have a high skill class that doesn’t need as much time for the handstand walk skills and progressions we can spend that extra time with the optional accessories and building some extra support work for the shoulders. Warm-up (No Measure) 2 Sets 2:00 minute Rowing Technique Focus: (30 seconds Arms Only, 30 seconds Body and Arms, 30 seconds Legs and Body, 30 seconds Full Strokes) 1:00 minute Alternating Knee Hug...
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CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are getting after some TnG Deadlift reps today with the goal of continuing to build our posterior chain and moving the progression along towards a new 10RM Deadlift at the end of this cycle. We shouldn’t need a huge amount of time to build working loads here, but should spend specific time talking over what we want to see as the loads get heavier. We will then move through the Dual DB Hang Clean and Jerk technique as well as points of performance for how we want to hold the DB’s in the front rack position as well as body position in the Front Squat as we will see some lower back fatigue develop here as the midline begins to become fatigued. The workout is meant to be a challenging muscular endurance workout targeting the midline and shoulders. Overall we...
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CrossFit Trivium – CrossFit Warm-up (No Measure) Mobility: 10 Cat-Cow Stretches 15/15 Hip Circles 10/10 Quadruped Thoracic Rotations 5 Inchworms with Push-Ups General Warm-Up: 2 Rounds 15 Air Squats 10 Leg Swings (front-to-back and side-to-side) 10 Glute Bridges Specific Warm-Up: 2 Rounds 5 Deadlifts with Light Loads 5 Dual Dumbbell Clean and Jerks (light) 5 Abmat Sit-Ups 5 Dual Dumbbell Front Squats (light) Deadlift (Every 2:30 x 5 10 Reps ) Starting @ 60% of your 1RM Deadlift and increasing the load each set. Each set must be completed unbroken. -Emphasize maintaining a neutral spine throughout the movement. -Control the descent and explode on the ascent. -Focus on smooth, unbroken sets Metcon (Time) GPP 3 Rounds for Time 12 Dual Dumbbell Hang Clean and Jerk 50/35lb 30 Abmat Sit-Ups 12 Dual Dumbbell Front Squats 50/35lb, Comp 3 Rounds for Time 15 Dual Dumbbell Hang Clean and Jerk 50/35lb 30 GHD...
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CrossFit Trivium – CrossFit Daily Focus (No Measure) We are working into a longer piece today with a 4 round workout of 6:00 AMRAPs. The goal here is for the athlete to maintain a consistent pace that can be repeated on the second time through that station. Start off conservatively on the first set through each 6:00 AMRAP and that should allow for consistency in the second set of each. Warm-up (No Measure) EMOM x 8 Minute 1: :45 second Echo Bike Minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups Minute 3: 10 Banded Face Pulls + 10 Banded T’s Minute 4: :30 second Hollow Hold Metcon (4 Rounds for reps) GPP 2 Rounds Station 1: AMRAP 6 2500m Echo Bike Max Rep Burpee Box Jumps 24/20” -Rest 3:00 minutes- Station 2: AMRAP 6 1000m Run Max Burpee Pull-Ups -Rest 3:00 minutes- COMP 2 Rounds Station 1: AMRAP...
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CrossFit Trivium – CrossFit Warm-up (No Measure) EMOM x 8 Minute 1: :45 second Echo Bike Minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups Minute 3: 10 Banded Face Pulls + 10 Banded T’s Minute 4: :30 second Hollow Hold Metcon (4 Rounds for reps) GPP 2 Rounds Station 1: AMRAP 6 2500m Echo Bike Max Rep Burpee Box Jumps 24/20” -Rest 3:00 minutes- Station 2: AMRAP 6 1000m Run Max Burpee Pull-Ups -Rest 3:00 minutes- COMP 2 Rounds Station 1: AMRAP 6 2500m Echo Bike Max Rep Burpee Box Jumps 30/24” -Rest 3:00 minutes- Station 2: AMRAP 6 1000m Run Max Burpee Bar Muscle Ups -Rest 3:00 minutes- Bonus Fitness (No Measure) 4 Sets, For Quality: 10 Single Dumbbell Bench Pull-Overs, Moderate Load 20 Barbell High Pulls @ 45/35lb 10/10 Single Arm Dumbbell Chainsaw Rows, Moderate Load 20 Seated Plate Full Raises, Light Load
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