CrossFit Trivium – CrossFit Daily Focus (No Measure) Today we are moving into a barbell cycling test workout . This one has the feel of “Kalsu” with a little added flare to it as we are moving through different movement patterns and forcing athletes to work on mechanics across a broad range of barbell movements. Warm-up (No Measure) 2:00 Cardio of Choice -then- 2 Sets, For Quality 10 PVC Pipe Passthroughs :30 second PVC Pipe Prayer Stretch 5 sets of Ring Y, T, W’s 5 Tall Muscle Snatches , 45/35lb (20/15kg) 5 Overhead Squats 45/35lb (20/15kg) 5 Snatch Balance 45/35lb (20/15kg) then complete the following: Single Leg Box Jumps 4 x 4/4 *Increase the height of the box each set if it is safe to do so. This isn’t about maximum height, it is about developing single leg power and correcting any asymmetries we might have. *we can also stack...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) This workout is meant to be more of a quality active recovery piece than a push for best overall time. Let athletes know this and tell them they can cruise on this workout and focus on staying intentional with the movements while also getting in some double under practice.. Have athletes work on breathing mechanics and keeping the stroke rate on the rower at around 26-28 spm rather than pushing for a high stroke rate today. Smooth, strong strokes is the name of the game and will help develop better mechanics. Warm-up (No Measure) 9:00 minute EMOM, Alternating Stations Minute 1: 200/170m Row Minute 2: 30 Singles or 15 Double Unders + 10 Plank Shoulder Taps Minute 3: 8 Ring Rows + 8 Alternating Box Step-Ups Metcon (Time) GPP 3 Rounds For Time 1000m Row 50 Double Unders 20 Single DB Box...Read more

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