WOD

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets 30 seconds Jump Rope 6 Inchworm Push-Up 10 Bootstrap Squats w/Thoracic Rotations :10 second Supine Grip Chin-Over Bar Hold 3-5 Banded Broad Jump Primer (No Measure) 1-2 Sets 3 High Hang Muscle Clean and Press 3 Hang Power Clean and Push Press 3 Low Hang Power Clean and Push Jerk Then.. build to 70-75% practicing quick singles with good set-up and movement Power Clean and Jerk (Power Clean and Push Jerk Every 8:00 minutes, 2 Sets (16:00 minutes) 6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80% These reps are not meant to be TnG (unbroken), reset between each rep. ) Metcon (AMRAP – Rounds) GPP EMOM x 12 Min 1: 6 Strict Handstand Push-Ups Min 2: 2 Rope Climbs Min 3: 6 Dual DB Hang Clean and Jerk 50/35 Min 4: 12/9 Calorie C2 Bike COMP EMOM...
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CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are getting into a nice little weightlifting ladder in a different style wave format, where we are tackling two waves of 6-4-2, going from 70% to 80% on Clean and Jerk with the emphasis on barbell conditioning and developing mechanics and moderate to heavy loads. The goal with this is to rest just as much time as needed between sets and keep the rest between reps to 15 seconds or less. We will then be moving into a strength conditioning EMOM with the goal of increasing capacity and targeting movement efficiency. The goal is to have little interference between reps and keep the amount of total volume lower in order to allow for greater focus movement integrity. Warm-up (No Measure) 2 Sets 30 seconds Jump Rope 6 Inchworm Push-Up 10 Bootstrap Squats w/Thoracic Rotations :10 second Supine Grip Chin-Over Bar...
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CrossFit Trivium – CrossFit Metcon (No Measure) For Time, With a Partner 200 Dual DB Reverse Lunge 100 Push-Ups 100/70 Calorie Echo Bike 50 Burpees 50 Dual DB Step-Overs 24/20” Load: 2x 50/35lb, (22/16kg)
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Announcements Holiday Schedule Wed: Normal Thursday: 8:00am, 9:00am Friday: 8:00am, 9:00am, 10:00am Saturday: 8:00am, 9:00am, 10:00am CrossFit Trivium – CrossFit Warm-up (No Measure) EMOM x 8 Minute 1: Machine Choice Minute 2: *Mobility of Choice Minute 3: 10/10 Single Leg Glute Bridges Minute 4: 10 Box Step Ups *Mobility: Couch Stretch / Pigeon Stretch Metcon (No Measure) For Time, With a Partner 200 Dual DB Reverse Lunge 100 Push-Ups 100/70 Calorie Echo Bike 50 Burpees 50 Dual DB Step-Overs 24/20” Load: 2x 50/35
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Announcements Holiday Schedule Wed: Normal Thursday: 8:00am, 9:00am Friday: 8:00am, 9:00am, 10:00am Saturday: 8:00am, 9:00am, 10:00am CrossFit Trivium – CrossFit Warm-up (No Measure) General Prep 10 PVC Passovers 10/10 PVC Around the Worlds :30 Standing PVC Pipe Prayer Stretch Into … Specific Movement Prep 2 Sets, For Quality 3 BTN Snatch Grip Push Press 5 Overhead Squats 7 Jumping Back Squats Overhead Squat (Every 2:00 x 5 Set 1: 8 Reps @ 60% Set 2: 8 Reps @ 65% Set 3: 6 Reps @ 70% Set 4: 4 Reps @ 75% Set 5: 4 Reps @ 75%+ ) *sub with front squats or goblet squats if new Metcon (AMRAP – Rounds and Reps) GPP AMRAP 15 24 Weighted Sit-ups (20/14) 16 Shoulder to Overhead (95/65) 4 Wall Walks COMP AMRAP 15 24 GHD Sit-ups 16 Shoulder to Overhead (135/95) 8 Ring Muscle Ups Bonus Fitness (No Measure) Pause Snatch Pulls...
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