CrossFit Trivium – CrossFit Daily Focus (No Measure) We are getting after a classic CrossFit Benchmark workout “Helen”. The Games announced this one early, so we can have some fun and get after this one today, looking to improve our times from previous years. Athletes need to really push the runs in order to get their best overall time. For most, they will need to be smart on the sets and reps during the Kettlebell Swing and Pull-Ups as grip fatigue and that forearm pump gets out of hand. For the elite, this is an unbroken workout and pure gas pedal! Warm-up (No Measure) 2 Sets, For Quality 1:00 minute Cardio Choice :15 second Dead-Hang + :15 second Active Hang 8 Inchworm Push-Ups 50’e Suitcase Carry 5/5 Single Leg Glute Bridge Deadlift (15:00 minute to Establish a 3RM Deadlift ) Helen (Time) 3 Rounds for time of: 400m Run 21...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are working into a good aerobic stamina / gymnastics endurance workout here with the goal of maintaining big sets and pushing the intensity a bit. The idea is to spend about 1 minute on the machine and 1 minute on the gymnastics movement before moving to a 1 minute rest then repeating that on the other machine and gymnastics movement. Warm-up (No Measure) EMOM x 9 Minute 1: 40 second Machine Minute 2: 50/50ft Kettlebell Mixed Rack /Overhead Carry , Moderate Load Minute 3: 5 Split Stance Behind the Neck Strict Press + 5 Front Squats Clean and Jerk (Every 2:00 x 6 1 Clean and Jerk Starting at 70% and build to a 1 RM) Metcon (AMRAP – Reps) GPP 3 Sets AMRAP 2 18/13 Calorie Echo Bike Max Toe to Bar -Rest 1:00- AMRAP 2 20/16 Calorie Row Max...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are officially in our test phase and with that, we are starting off things with a bang! Today, we are tackling 1RM Front Squat and 10RM Front Squat. The style of the day will feel different than the typical class structure and this is a good thing. We should get some good vibes flowing and a lot of cheering and yelling in the gym today. This is what CrossFit is about. Those that are new to the gym, that aren’t quite sure about maxing out can choose an option that works more on form and as always we are looking for technical sound 1RMs and not just forcing bad reps here to get a new max. We will hit the 1RM Front Squat, then move to tackle a “drop set” of sorts with a 10RM Front Squat a few minutes later....Read more

CrossFit Trivium – RECESS View Public Whiteboard Warm-up (No Measure) Recess :30 each leg couch stretch pigeon stretch calf stretch then 3:00 gamecoach led R Strength (No Measure) Recess 5 attempts at fastest sled push (25 ft) after each 5 x max high plank after each R Conditioning (No Measure) Recess 10 Rds (alt w/ partner)(5 each) 100m runner 15 squats 10 pushups 5 situps partner goes when rd is finishedRead more

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today is the Rise Up, “Get Fit, Save Kids” Workout. You can register here, https://competitioncorner.net/events/9921/details , and learn more about it on CrossFit OUR’s website, https://crossfitour.com/rise-up-get-fit-save-kids/ . We are excited to be partnering up to help raise funds and awareness about child sex trafficking and sexual exploitation. The workout is very simple and to the point in order to allow anyone, anywhere to get it done today. So, we added on an additional core finisher today to get in just a little extra fun strength work as a good finisher. Warm-up (No Measure) 2 Rounds 200m Run 10 Alternating Down Dog Toe Touches 8/8 Reverse Lunges :20/:20 second Single Leg Glute Bridge Hold GET FIT, SAVE KIDS (Time) FOR TIME 400m run 60 Box Step Ups 24”/20” 60 Pushups 400m run 60 Pushups 60 Box Step Ups 24”/20” 400m run Bonus Fitness...Read more