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

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are moving into an aerobic capacity and midline stamina builder here today with a longer workout that targets lactate threshold with the goal of hitting 8:00 minutes at threshold with 2:00 minutes rest between efforts. The goal today is to develop better consistency on toe to bar under fatigue and teach athletes about pacing strategy. If you go out hot on this one it will not end up well in the end. Spend time going through mechanics on the rower and toe to bar prior to the workout to help athletes build efficiency for this long workout. Warm-up (No Measure) Row 50 sec – 40 sec – 30 sec 10 Deep Lunge Mountain Climbers 10 Alternating V-Ups 10 Bar Kip Swings Row 40 sec – 30 sec – 20 sec 10 Deep Lunge Mountain Climbers 10 Alternating V-Ups 10 Bar Kip...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We are working into a broken Snatch complex today with the goal of reinforcing quality hip contact and speed under the bar as we move to the floor for the final rep of the complex. By resting 20 seconds into the final lift we will allow for a consistent strong pull and develop more power on the lift. We are going to utilize this throughout the cycle in order to build to new 1RM’s during test week! We will then move into a fun little triplet today that was built off the style of the CrossFit workout “The Chief”. This one is meant to be heavier on the KB Snatch, but we understand that some athletes have issues here with banging there forearms, so we can move to dumbbell snatches if necessary. The box jump is also high, so scale that appropriately...Read more