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

CrossFit Trivium – CrossFit Daily Focus (No Measure) The goal today is to work into a fast and challenging workout that doesn’t provide a ton of volume, but still creates a fun and challenging environment for our athletes during a deload week. General Warm-up (No Measure) 2 1:00 Echo Bike 15 Banded Goodmornings 8 Walking Inchworm to Hollow Body (1sec pause) 8/8 Single Arm Ring Rows Technique/Metcon Warm-up (No Measure) Part A) 5 Sets Muscle Snatch + Snatch Balance + High Hang Snatch 6 Ring Kip Swings *increase load on the barbell on each set into.. Part B) 5 Sets 3 Squat Snatch 3 ( Ring Muscle-Up Linking Drill + Low Ring Transition ) *increasing loads on the barbell to 75% of 1RM SnatchFor some of us, this will mean Snatch over the prescribed weight in the metcon. This is great. Ideally, we lift more in the warm-up, that way...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are tackling some good skills for our gymnastics progressions that will help us progress, but also recover from the last few weeks of intensity. We are looking to build in some good progressions today and allow all athletes to tackle something new that helps them move the needle forward and feel successful today. For the conditioning piece today we are looking to hold a steady pace throughout and move with intent from movement to movement. We ideally should be able to start athletes on different stations in order to work in better class management, but if needed choose a different machine for each row minute as opposed to keeping as the row on each minute. Warm-up (No Measure) 2 Sets: For Quality :40 second Row :30 second Scapular Pull-Ups 2 Wall Walks :10 second Angled Wall Facing Handstand Hold to...Read more