CrossFit Trivium – CrossFit Daily Focus (No Measure) The focus today will be on making sure that we have athletes prepared and ready to go for the Deadlift today. We will be ending with 2 heavy singles for the day at 90%+ so the primary objective here is to ensure correct lifting mechanics and ensuring athletes are taking that full rest period to recover, sit-down and get themselves ready to tackle the rep with intent and focus. Here is where we can really build up the body, but also where, as coaches, we need to really be on top of movement mechanics. We will then transition into Box Jump Overs and Abmat Sit-Ups. Warm-up (No Measure) 2 Sets 1:00 Bike 6 Inchworm to Hollow Body 10 Hollow Rocks 10/10 Single Leg Crossbody RDL 10/10 Single Leg Glute Bridges 30 sec Glute Bridge Hold -then- Coach Led Deadlift Warm-up Deadlift (Every...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) The focus today is on monostructural conditioning and building the top end of our aerobic engine. The goal with each interval is to achieve the fastest overall time and develop the ability to increase pace and descend splits even when discomfort sets in. The overall goal and effort here is to be at a pace that is around our mile run effort to finish each set, which will definitely hurt. Hit the row at a strong 3-5k style pace, work for unbroken double unders, before tackling the run at a very hard and fast clip. The focus is the run today and lean into the ability to push the pace here. We have 2:00 minutes rest between sets to allow for consistency of effort. Warm-up (No Measure) 3 Rounds 1:00 minute Row, Run, or Double Under (Switch each round) 25′ Toy Soldiers...Read more

CrossFit Trivium – CrossFit Pre-Workout (No Measure) Complete For Quality 400m Medball Run -into- 2 Sets :30 Partner Medball Chest Pass :15 Transition :30 Partner Wall Ball Toss :15 Transition :30 Medball Partner Sit-Up Toss :15 Transition :30e way Medball Russian Twist Toss Rest 1:00 into.. 400m Medball Run Warm-up (No Measure) 2 Sets 5 Scapular Pull-Ups + 2-3 Strict Pull-Ups or 6 Ring Rows 5 Barbell Strict Press + 5 Barbell Front Squat + 5 Barbell Thrusters 3 Handstand Push-Ups or 3 Box Piked Handstand Push-Ups 3-5 Burpees Metcon (AMRAP – Rounds and Reps) Teams of 2 GPP AMRAP 20 10 Strict Ring Dips 20 Thrusters 30 Front Squats 40 Pull-Ups 50 Handstand Push-Ups 60 Burpees Barbell: 95/65 COMP AMRAP 20 10 Ring Muscle-Ups 20 Thrusters 30 Front Squats 40 Chest to Bar Pull-Ups 50 Strict Handstand Push-Ups 60 Burpees Barbell: 95/651 Athlete Working at a TimeRead more

CrossFit Trivium – CrossFit Pre-Workout (No Measure) Complete For Quality 400m Medball Run -into- 2 Sets :30 Partner Medball Chest Pass :15 Transition :30 Partner Wall Ball Toss :15 Transition :30 Medball Partner Sit-Up Toss :15 Transition :30e way Medball Russian Twist Toss Rest 1:00 into.. 400m Medball Run Metcon (AMRAP – Rounds and Reps) Teams of 2 GPP AMRAP 20 10 Strict Ring Dips 20 Thrusters 30 Front Squats 40 Pull-Ups 50 Handstand Push-Ups 60 Burpees Barbell: 95/65 COMP AMRAP 20 10 Ring Muscle-Ups 20 Thrusters 30 Front Squats 40 Chest to Bar Pull-Ups 50 Strict Handstand Push-Ups 60 Burpees Barbell: 95/651 Athlete Working at a TimeRead more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are tackling a little Power Snatch EMOM with the focus of building up to a Heavy Single for the Day. The goal here is to focus on a quality set-up position, driving through the barbell with a vertical jump through the barbell at the hip, then keeping the barbell close to the body and working into a fast turnover and punch under the bar to receive the bar with a strong active shoulder position. We should be able to build to around 90%+ today for the Heavy Single before moving into the main workout where we will just reduce loads to our working weight and then make sure the room is set-up accordingly to tackle the chipper. Note in the class management and timing section below that we talk about trying to set the chipper up like an out and back...Read more