WOD

Announcements Recurrent pain or tightness bothering you after workouts? Always feeling tight and not sure how to fix it? The Be Ready Team has you covered. Free injury and mobility screens Saturday, November 4th and Monday November 6th. Sign up below https://calendly.com/bereadypt/trivium23 CrossFit Trivium – CrossFit Daily Focus (No Measure) The primary focus on the day today is on the posterior chain and learning how to brace the midline and keep tension through the entire concentric and eccentric phases of this lift. We will start the day off with just a nice 3 sets on the Deadlift at a 3030 tempo, which means that we will be moving for 3 seconds on the way up and 3 seconds on the way down on every rep with no pause at either the top or bottom of the lift. For the Power Clean, have athletes load up and find a weight they...
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Announcements Recurrent pain or tightness bothering you after workouts? Always feeling tight and not sure how to fix it? The Be Ready Team has you covered. Free injury and mobility screens Saturday, November 4th and Monday November 6th. Sign up below https://calendly.com/bereadypt/trivium23 CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are building into a longer EMOM style workout. A big focus of this cycle will be working into longer workouts in the range of 30+ minutes. We want to challenge athletes to learn to endure, but also not be broken off by a workout like this one. The goal here is to find a scaling modification that works for each athlete and will challenge them just enough that they can complete the work confidently. The 200m run is done right before the rest minute because we know that 200m run in the minute will be a challenge for...
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Announcements Recurrent pain or tightness bothering you after workouts? Always feeling tight and not sure how to fix it? The Be Ready Team has you covered. Free injury and mobility screens Saturday, November 4th and Monday November 6th. Sign up below https://calendly.com/bereadypt/trivium23 CrossFit Trivium – CrossFit Daily Focus (No Measure) We are starting off the week and the cycle with our focal point of developing better positions from the floor with the Snatch. We are using percentages here as we know this keeps us in a range that can allow us to work on positions and speed. That is the key to the weightlifting component today, so be sure to keep overall loading moderate. For those that don’t have a max we should keep loads in the 5-7 RPE range. We will then move into a powerful triplet with the goal of reinforcing quality overhead positions by placing a greater...
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Announcements Recurrent pain or tightness bothering you after workouts? Always feeling tight and not sure how to fix it? The Be Ready Team has you covered. Free injury and mobility screens Saturday, November 4th and Monday November 6th. Sign up below https://calendly.com/bereadypt/trivium23 CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) 3:00 Pizza delivery game Rest 2:00 3:00 dodgeball Rest 2:00 3:00 – lava R S: Metcon (No Measure) 5 sets 10 db push press 50ft lunge 10 pushups (HRPU) 100ft shuttle WOD: Metcon (No Measure) EMOM 8 Min 1 – 10 burpees Min 2 – 25 jump ropes Min 3 – 10 jump squats min 4 – :15 bar hang Game: Metcon (No Measure) Coaches Choice
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Announcements Recurrent pain or tightness bothering you after workouts? Always feeling tight and not sure how to fix it? The Be Ready Team has you covered. Free injury and mobility screens Saturday, November 4th and Monday November 6th. Sign up below https://calendly.com/bereadypt/trivium23 CrossFit Trivium – CrossFit Metcon (No Measure) Warm-up Take Pictures, Make Teams, Easy Jog -into- 3 Rounds 9 Air Squats 6 Push-ups 3 Pull-ups or Ring Rows -then- 2 Rounds 25′ Walking Lunge 5 Wallballs The Great Pumpkin Relay For Time: 400m Burden Run Group 1: 50 Synchro Wallballs (each) Group 2: 30 Medball Sit-up Throws (25′) 400m Burden Run Group 2: 50 Wallballs (each) Group 1: 30 Medball Sit-up Throws (25′) 400m Burden Run TIme Cap 15:00 Ghoulz and Gainz For Time: 100 Double Unders 100 Single Unders 30 Pull-ups 30 Ring Rows 30 Thrusters (75/55) 30/25 Calorie Row 25 Toes to Bar 25 Hanging Knee Raises...
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