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 LoadRead more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are tackling a fun workout today with Double Unders, Wall Balls, and Power Snatches. This workout has a little different style as the Power Snatches are the only movement increasing as we tackle this one. They will move from 5 reps to 10 reps to 15 reps and so forth over the course of the AMRAP. The weight is meant to be at a moderate challenging load that should be done as quick singles for the most part with possibly only the first round being a quick set of 5 TnG reps. We will start off the day with our Overhead Squat progression and are getting into the heavier loading phase here of our cycle as we progress towards a new 1RM in Week 8 of this cycle. Our accessory work is tied directly into the conditioning effort and overhead squat,...Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) Mobility: 10 PVC Pipe Pass Throughs 10/10 PVC Pipe Around the Worlds :30 second PVC Pipe Prayer Stretch 5/5 World’s Greatest Stretch Into 2 Rounds: 30 second Jump Rope Practice 15 Air Squats 5 Hang Muscle Snatch 5 Snatch Grip Push Press 5 Overhead Squats Overhead Squat (Every 2:00 x 6 – Set 1: 5 Reps @ 70% – Set 2: 4 Reps @ 75% – Set 3: 3 Reps @ 80% – Set 4: 3 Reps @ 80% – Set 5: 2 Reps @ 85% – Set 6: 2 Reps @ 85%+ % Based on Overhead Squat ) – Performed from the rack. Metcon (AMRAP – Rounds and Reps) GPP AMRAP 14 50 Double Unders 15 Wall Balls 20/14lb 5* Power Snatch 135/95lb *Increase Power Snatch by 5 Reps on Each Set *COMP* AMRAP 14 75 Double Unders 25 Wallballs 3* Power...Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Rounds 200/180m Row 10 Scapular Pull-Ups + 10 Kip Swings 20 Alternating V-Ups min :10 sec Ring Support Hold + :10 sec Bottom of Dip Hold Metcon (Time) GPP w/ Partner For Time: 20 Bar Muscle-Ups 40 Toe to Bar 60 American KBS 53/35lb 2k Row 60 American KBS 53/35lb 40 Toe to Bar 20 BarMuscle-Ups COMP w/ Partner For Time: 20 Ring Muscle-Ups 40 Toe to Bar 60 American KBS 70/53lb 2k Row 60 American KBS 70/53lb 40 Toe to Bar 20 Ring Muscle-UpsRead more

CrossFit Trivium – CrossFit Daily Focus (No Measure) Coaching Notes: Today, the focus is on overhead strength as well as quad stamina and capacity with a classic CrossFit Triplet of Running, Bar Facing Burpees, and Thrusters. The style here will build duration and volume as we move along in this workout, so pacing from the onset will be paramount to a good result here. We are looking for athletes to hit each run at a goal pace of around their 5k pace and maintain unbroken barbell thrusters throughout the workout. Working to control your breath and breathing patterns in the burpees will help athletes keep a pace and get right up to that barbell. A note that the competitor version will start heavy and descend in loads as the reps increase. Warm-up (No Measure) 2 Sets 200m Run :30 Barbell Front Rack Mobility :30 Thoracic Extension Against Wall 6 Inchworm...Read more