CrossFit Trivium – CrossFit Daily Focus (No Measure) The warm-up today is meant to be short and to the point in order to warm-up the positions for the Deadlift as well as get ready for the Bar Muscle-Ups in the conditioning piece to finish off the day. We want to spend time warming up specifically for the Deadlift and getting to working loads by just hitting some triples then quick singles, loading the bar to 85%. There is a lot of time spent here on the Deadlift so make sure to keep that in mind when planning how you are going to tackle any points on the Bar Muscle-Up. Because this is week 7 we are less concerned about the progressions as we have hit those in depth in weeks past, so talk more through the intended stimulus and what we want to see today for scaling opportunities that will...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are focused on the Clean and Jerk and getting to a heavy on the complex. This is less of a complex than typical today, but we still have to consider the effect of two cleans before the jerk. So, have athletes really focused on a forceful drive out of the hole in order to create a strong braced position to be ready to hit that jerk to finish the complex. We will then move into a fun mixed triplet with burpee box jump overs, and dual kb hang clean and jerks and Wallballs This is meant to create interference both in the push and pull between movements while also elevating the heart rate and turning this into a little burner of an AMRAP. Warm-up (No Measure) 2 Sets, For Quality: 10 Alternating Deep Lunge Mountain Climber to Stretch 6-8 Med...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) The focus today is on aerobic development and pacing. We are looking to have athletes work at a controlled pace at the onset of this workout and steadily let the heart rate rise and pick up the pace. We are looking for a nice gradual increase of pace down to the final row. The workout has a greater emphasis on the run, so that is more where we would like to see the pace increased. This means that the 1000m and 750m should be paced a little more on the rower before hitting the final 500m with intensity. Focus on a quick and to the point warm-up in order to allow athletes to have the full time to hit this workout. If you are worried about enough rowers for class, this workout will work well as the run will take more time...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are hitting an upper body muscular endurance and stamina workout. The goal is to get in some absolute strength work on the Bench Press, before hitting a challenging mix of Power Snatch, Wall Walks, and Ring Dips. This workout targets multiple ranges of motion about the shoulder joint with the focus of creating a well rounded shoulder pump and burn. We are looking for consistency on the barbell with Power Snatch TnG cycling reps while focusing on a straight arm position in the Wall Walk, before tackling 15/10 quality Strict Ring Dips. For the Ring Dips, focus on full range of motion by hitting the full bottom position and full lockout on the top of the rep. If we cannot achieve this move to banded ring rips or a toe supported ring dip. Warm-up (No Measure) 2 Sets, For Quality...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are starting off the day with a heavy 6 rep Front Squat before working our way into a challenging combo of Dumbbell Front Squats + Toe to Bar with Double Unders to start each round. The goal today is to work on bigger sets of Toe to Bar while building fatigue through our midline with the Dumbbell Front Squats and Toe to Bar. Spend some time going over Toe to Bar progressions and scaling mods prior to tackling the workout today. Warm-up (No Measure) 1:00e Banded Front Rack Stretch -then- 2 Sets, For Quality: :30 second Jump Rope Practice 3/3 Worlds Greatest Stretch 5 Air Squats 10 Sumo Stance Barbell Good Mornings, 45/35lb (20/15kg) 10 Hanging Strict Knee Raises Front Squat (Every 3:00 minutes, 4 Sets Set 1: 8 Reps @ 70% Set 2: 8 Reps @ 70% Set 3: 6...Read more