CrossFit Trivium – CrossFit Daily Brief (No Measure) We are starting things off with a little strength cluster style set for our overhead pressing strength. The difference in this style today is that we are starting off with 5 reps of strict press, doing a quick add of load to the bar and then performing a heavy set of 3 push press. This will help to build some greater muscular endurance while also developing power and better connection from our hips / core to overhead. We will then move into a progression from the style of metcon we hit last week with the 5×3 min on / 1min off and building into 3 sets of 4min on / 2min off. Today’s circuit is centered around the “Gymnastics Complex” so be sure to go through the movement cues here and have athletes practice a few as they get going. Warm-up (No...Read more

CrossFit Trivium – RECESS View Public Whiteboard Warm-up (No Measure) Recess Relay Race to 5 50 ft sled push 50 ft sled pull 100ft shuttle 10 burpees then warmup game Recess Barbell 3 sets 10 cal ski 10 pushups 5 bench press R Strength (No Measure) Recess Max hand stand hold in 5 attempts after each 1:00 farmers carry Recess Barbell 5 sets Bench press ss/w 3 squat cleans R Conditioning (No Measure) Recess For time 21 DB DL 21 Burpees 15 DB DL 15 box jumps 9 DB DL 9 Burpee Box jumps Recess Barbell For time 21 Squat cleans 21 Bar facing burpees 15 squat cleans 15 Pull ups 9 squat cleans 9 Burpee pullupsRead more

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets, For Quality: :30 Machine of Choice 5/5 World’s Greatest Stretch 5/5 Archer Ring Rows 10 Dual Dumbbell High Pulls, Moderate Load 15 Dual Dumbbell Deficit Push-Ups 100ft (30m) Dual Dumbbell Overhead Carry, Moderate Load -then- Spend 10-15 minutes Warming up Bench Press/Devil Press Weight Ring Muscle Ups How to Climb a RopeLooking to really prime the upper body for the upcoming session today. Be sure to focus on keeping the Dumbbells centered over your body, elbows locked out and biceps close to your ear. Metcon (Time) GPP In Teams of 3 Complete For Time: 60 Toe to Ring 60 Burpees 60 Dual Dumbbell Bench Press 35/25lb 20 Rope Climb 20 Devils Press 35/25lb COMP In Teams of 3 Complete For Time: 60 Ring Muscle-Ups 60 Dual Dumbbell Bench Press 70/50lb 30 Rope Climbs 30 Devils Press 50/35lbSub Rope Climb with Seated...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) The emphasis of the workout today is on the cluster sets of Back Squats and the quick singles at a heavy load on the Squat Cleans. This will help to increase our CP Battery as well as speed and power. The goal with the clusters is to allow for just enough rest to hit another 3 reps with force at a heavy load. The 4 Sets of 6 total reps here at 80% is challenging, but just at the capacity to really drive big progress here in the squat. We should spend some time after the back squats, talking about the pull from the floor and hitting a quick barbell prep piece that works for you and your athletes before moving into the conditioning portion. Warm-up (No Measure) 2 Rounds 1:00 Bike 2 Wall Walks + 10 second nose to wall handstand...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) The emphasis of the workout today is on the cluster sets of Back Squats and the quick singles at a heavy load on the Squat Cleans. This will help to increase our CP Battery as well as speed and power. The goal with the clusters is to allow for just enough rest to hit another 3 reps with force at a heavy load. The 4 Sets of 6 total reps here at 80% is challenging, but just at the capacity to really drive big progress here in the squat. We should spend some time after the back squats, talking about the pull from the floor and hitting a quick barbell prep piece that works for you and your athletes before moving into the conditioning portion. Warm-up (No Measure) 3 Rounds 1:00 Bike 2 Wall Walks + 10 second nose to wall handstand...Read more