CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are working into a Front Rack Reverse Lunge 10RM. This is a great test to see any imbalances between our right and left strength. Some will notice that they feel a little more in one hip than the other and that is a good reason to tackle these more often to even these up. For those that tackle our accessory work consistently, we should be evened up and for those that don’t this is a good reason to tackle those accessories. We will then move into the CrossFit Benchmark Elizabeth, which should take only a little warming up as we are taking the Front Rack Lunge from the floor and we hit some inchworm push-ups + holds on the rings in the warm-up. This should allow enough time for us to tap our mobility protocol as a group to finish...Read more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) 3:00 Pizza delivery game Rest 2:00 3:00 dodgeball Rest 2:00 3:00 – lava B WU: Metcon (No Measure) 3:00 bike into 3 sets 5 back squats 3 front squats 500m bike R S: Metcon (No Measure) 5 sets 25 ft sled push 25ft sled pull 10 pushups (HRPU) :30 lateral line hops R-S: Metcon (No Measure) 5 sets 3 front squats 6 back squats :30 hollow hold after each set WOD: Metcon (No Measure) EMOM 6 :30 work / :30 rest Min 1 – burpees Min 2 – box jumps Min 3 – ball slams RWOD: Metcon (No Measure) AMRAP 9 21 – 18 – 15 – 12 – 9 – 6 – 3 Front squats Abmats BFB Game: Metcon (No Measure) Coaches ChoiceRead more

CrossFit Trivium – CrossFit Metcon (AMRAP – Reps) GPP 5 Sets 4:00 minute AMRAP 1:00 Max Partner Med Ball Sit-Ups 20/14lb 400m Run w/ Med Ball -In the Remaining Time Max Rope Climbs 15ft 1:00 minute rest between sets Score = Total Reps of Sit-Ups and Rope Climbs Rope Climbs = 4 Medball Sit-Up Reps COMP 5 Sets 4:00 minute AMRAP 1:00 Max Rep Synchro V-ups 400m Run w/ Med Ball (30/20lb) -In the Remaining Time Max Legless Rope Climbs 15ft 1:00 minute rest between sets Score = Total Reps of Sit-Ups and Rope Climbs Rope Climbs = 4 V-up RepsGPP= 1 Medball Comp= 2 Medballs Warm-up (No Measure) 1 sets: 10 alt mountain climber lunges 50’ toe sweep 25’ gate opener 25’ gate closer Then: 2 rounds 100ft shuttle run 8 alt v-ups 8 sup. Scap pull-upsRead more

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