CrossFit Trivium – CrossFit Daily Focus (No Measure) The focus today is the barbell. We are working to develop the Clean and Jerk as well as improve our barbell cycling efficiency and stamina. The goal with our specific weightlifting piece is to touch on some different positions in the clean as well as hit the push jerk and split jerk to practice different movement patterns and points of performance. We will then get into an escalating weight barbell cycling and conditioning workout with Clean and Jerks with lateral burpees over the barbell. The athlete is responsible for loading their barbell and knowing when to do so and how to quickly is part of the workout. Spend some time going over cycling patterns pre-workout and let them touch some practice reps of cycling with the lower weights before getting into the workout. We should have already touched the heavier loads in...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) The focus today is on muscular endurance and aerobic capacity. We will be starting each AMRAP with an escalating distance run, where the goal is to hit more reps in the first set, and then as the runs become longer the sets will reduce in reps to allow for a similar amount in each AMRAP. The idea should be to maintain a similar pace across all 3 sets for the run, wall balls and strict pull-ups. Due to the fact that this workout is 30 minutes long we are building in a good little conditioning primer style warm-up to get athletes up to speed and ready to go by the end of the warm-up. Warm-up (No Measure) Run 100m-200m-300m *after each run* 10 Deep Lunge Mountain Climbers 10 Air Squats :15 second Dead-Hang + :15 second Active Hang Metcon (AMRAP – Reps)...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) The goal today with our superset is to get up into the 85% range for both the Deadlift and Bench Press. With both we are looking to develop the best braced position and global tension throughout the lift. This superset style should allow for athletes to work with a partner and have one start on the Deadlift, while the other is starting on the Bench Press. Give athletes around 6:00 minutes to progress to their working loads before starting the clock for the superset. For the conditioning piece we are looking to have athletes scale to movements where they can remain close to unbroken throughout and finish each set with about 30 seconds rest before they hit the next station. If needed, scale the volume first, then scale the movement pattern. Warm-up (No Measure) 2-3 Sets, For Quality :30 second Jump Rope...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, the focus is on leg stamina and muscular endurance. We are building off the Front Squats we hit last week and working towards a heavier 8 reps at 72% of 1RM. This should be a challenging, yet manageable set. We will then take the barbells out to the floor and clean-up the weights except for the one you are going to use for the workout. Warm-up (No Measure) 2 Sets For Quality 12/9 Calorie Row 10 Cossack Squats 20 Plank Shoulder Taps :30sec Glute Bridge Hold 5 Broad Jumps For Distance Front Squat (Every 3:00 x 4 Set 1: 12 Reps @ 60% Set 2: 10 Reps @ 67% Set 3: 8 Reps @ 70% Set 4: 8 Reps @ 72%) Focus on smooth, unbroken sets. Maintaining a good/strong breathing rhythm. As best as possible, fight to keep your elbows high...Read more

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