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) 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

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are tackling a Squat Snatch ladder in the same fashion that we tackled the Clean and Jerk work earlier in the week in order to continually progress the movements and have athletes have the time to hit more reps at above 70%. The percentage range is useful here as 70-80% provides optimal feedback to develop the most power and speed while also developing mechanics. It is our jobs as coaches today to spend the time working on the little pieces that will help athletes feel more confident in these lifts and have them progress towards the heavier loads as long as their mechanics are remaining consistent. We will then move into a little sprint couplet that works as a great sprint style workout as well as accessory movement to the Snatch. The alternating DB Snatch is meant to be a load...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today is all about aerobic steady state work with the goal of staying at a consistent pace throughout the entire 30:00 minute EMOM and accumulating volume while keeping the heart rate in a more moderate zone rather than pushing towards redline and testing out how fast you can sustain here. This should feel like you are moving into the workout at a pace you can sustain for 60-90 minutes, but are only doing so for the 30 minutes. In large part because that’s just the time we have in class and due to the fact we wouldn’t want you hitting that much volume on some of these movements, but the overall effort is what we are targeting. Warm-up (No Measure) EMOM x 8 Min 1: 40 second Row or Bike Min 2: 10 Ring Rows Min 3: 20 Bear Plank Shoulder Taps...Read more