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...Read more

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 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...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 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