CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Rounds 1:00 Machine Choice 5 Inchworm Push-Ups 10 Quadruped Scapular Push-Ups 5/5 Single Arm Ring Rows 10 Air Squats Daily Focus (No Measure) We have a long workout today to finish off the week. The goal here today is to maintain a consistent pace throughout the entire 30:00 minutes. Even though we are mixing up the movements, we should be thinking about each section as a continuation of the previous and working our way to complete 3 rounds of each set of movements to finish off each 10:00 minute AMRAP. For class management purposes we can start athletes on different stations today and even some on a delay if necessary to allow for everyone to tackle this workout as prescribed. Remember that we are going to be implementing one workout a week that hits or is above that 30:00 minute time domain...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We have a long workout today to finish off the week. The goal here today is to maintain a consistent pace throughout the entire 30:00 minutes. Even though we are mixing up the movements, we should be thinking about each section as a continuation of the previous and working our way to complete 3 rounds of each set of movements to finish off each 10:00 minute AMRAP. For class management purposes we can start athletes on different stations today and even some on a delay if necessary to allow for everyone to tackle this workout as prescribed. Remember that we are going to be implementing one workout a week that hits or is above that 30:00 minute time domain during this cycle as a focal point to increase our overall work capacity and resiliency. Warm-up (No Measure) 2 Rounds 1:00 Machine Choice...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are working in a workout that heavily emphasizes the posterior chain today. We will be starting off with a tempo deadlift to really work on recruiting the correct muscles as well as developing the hinge pattern in a safe effective way before moving into a grip burner of a workout with Double Unders and American KBS. We will be moving through 250 Double Unders as well as 150 American KBS. The 150 American KBS is the movement we have to be most cautious about so those that are lacking midline stability and engagement should move to russian kbs and/or move to a lighter load to focus more on flexing the butt and tightening up the midline. The goal with this one is to stay unbroken through the set of 30 KBS before moving into sets of 10-15 at a time to...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are working in a workout that heavily emphasizes the posterior chain today. We will be starting off with a tempo deadlift to really work on recruiting the correct muscles as well as developing the hinge pattern in a safe effective way before moving into a grip burner of a workout with Double Unders and American KBS. We will be moving through 250 Double Unders as well as 150 American KBS. The 150 American KBS is the movement we have to be most cautious about so those that are lacking midline stability and engagement should move to russian kbs and/or move to a lighter load to focus more on flexing the butt and tightening up the midline. The goal with this one is to stay unbroken through the set of 30 KBS before moving into sets of 10-15 at a time to...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are working in a workout that heavily emphasizes the posterior chain today. We will be starting off with a tempo deadlift to really work on recruiting the correct muscles as well as developing the hinge pattern in a safe effective way before moving into a grip burner of a workout with Double Unders and American KBS. We will be moving through 250 Double Unders as well as 150 American KBS. The 150 American KBS is the movement we have to be most cautious about so those that are lacking midline stability and engagement should move to russian kbs and/or move to a lighter load to focus more on flexing the butt and tightening up the midline. The goal with this one is to stay unbroken through the set of 30 KBS before moving into sets of 10-15 at a time to...Read more