CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are targeting another barbell cycling focused day with the clusters to start things off. This will be a new movement to teach as we haven’t hit clusters for a bit in this cycle, so it will create a good little targeted variance to our weightlifting day. Then moving into a workout with a DT feel, but finishing each set with those 4 Thrusters will get very challenging. The goal today would be to scale athletes to a weight that they will keep the thrusters unbroken and break the complex only minimally in order to keep the pace fast with good mechanics. Warm-up (No Measure) 7:00, for Quality 10 Bootstrap Squats + Deep Squat Thoracic Rotations 10/10 Single Leg Glute Bridges 10/10 Bird Dogs 8 Inchworm Push-Ups Barbell Primer (No Measure) 3 Sets Power Clean Push Press Front Squat Thruster -then-...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are hitting everything core today. The rower + core movement combo is always a hard one and one that will definitely pack a punch. This is a chipper style workout with the goal of targeting midline stamina. We have built out the day to go over some more rowing technique which is something that is normally glossed over and then also allowed some time at the end of class to hit those bodybuilding and structural strength accessories as a finisher. Spend a little time going over row technique and efficiency tips before the workout and then make sure to talk athletes through holding tight positions in our accessory lifts as well. Warm-up (No Measure) 8:00, for Quality 1:00 minute Row (:30 easy, :20 moderate, :10 hard) 10 Bar Kip Swings 6 Rower Pike-Up 6 Rower Ab Roll-Outs Metcon (Time) GPP For...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, the name of the game is Snatch development. We will be working into some Snatch Waves to start the day where we are hitting 3 waves of a triple, double, and single within a 4:00 minute segment. This will help develop consistency and help athletes build some confidence leading into the heavy singles at 85%. A lot of time athletes will feel more confident and move better when they are just adjusting loads and moving into the next weight. This will lead us into our conditioning workout that is very much based around developing more muscular stamina and working in similar movement patterns to the Snatch. We have a workout that is a mixture of Helena and Nancy with Alternating Dumbbell Snatch + Run + Overhead Squat. The rounds will stay at 3 to keep the time domain the same, while...Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets @ Each Station :30 seconds on, :15 second Transition / Rest Bike Kettlebell Deadlifts Alternating Box Step-Ups Cossack Squats Hollow Rocks Metcon (Time) GPP Complete with a Partner for Time 10-20-30-40-50 American Kettlebell Swings 53/35 Box Jumps 24/20” Abmat Sit-Ups Wall Balls 20/14 Calorie Echo Bike COMP Complete with a Partner for Time 10-20-30-40-50 American Kettlebell Swings 70/53 Box Jumps 30/24″ GHD Sit-ups Wall Balls 30/20 Calorie Echo BikeRead more

CrossFit Trivium – CrossFit Warm–up (No Measure) EMOM x 12 Min 1: Choice Cardio Min 2: 10 Mountain Climber to Deep Lunge Stretch Min 3: “Barbell Complex” Min 4: 5 Burpee Bar Touches + 5 Jumping Pull-Ups “Barbell Complex” 3 High Hang Muscle Clean 3 Front Squats 3 Push Press 3 Hang Squat Clean 3 Push Jerk Primer (Technique) (No Measure) Spend 6:00-8:00 minutes building loads to working weight 1 Slow Pull Clean 2 Squat Cleans 2 Push Jerks Metcon (Time) GPP 5 Rounds for Time 7 Squat Cleans 7 Shoulder-to-Overheads 7 Burpee Pull-ups Load: 135/95 2:00 Rest between rounds COMP 5 Rounds for Time 7 Squat Cleans 7 Shoulder-to-Overheads 7 Burpee Chest-to-Bar Pull-Ups Load: 165/115 2:00 Rest between rounds Bonus Fitness (No Measure) Part A) Strict Deficit Handstand Push-Ups 5 (sets) x 25% of Max Unbroken Reps Rest as needed between sets *Complete with a deficit that allows you...Read more