CrossFit Trivium – CrossFit Daily Focus (No Measure) Daily Focus: We will be hitting a quality EMOM today with the focus on hitting power cleans and then into a squat clean to finish each set. The goal is to work on the power through the hips and then on the final rep, work on translating that into a fast turnover and catch in the squat. The focus is on the barbell complex, but the Wall Balls will still pack a punch and build some extra fatigue in the legs going into the complex. Warm-up (No Measure) 3 Sets, for Quality 1:00 Bike, increase intensity each set 8/8 Dual DB Split Stance Romanian Deadlift 6 Inchworm Push-Ups 10/10 Glute Bridge March 15 Air Squat Barbell Technique (No Measure) 2 Sets (1st Set w/Coach) -3 Dip and Shrug -3 Dip Shrug High Pull -3 Muscle Clean -3 Tall Power Cleans 2’’-4’’-6’’ -3...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) Daily Focus: Today we are going to start things off by working through some gymnastic skill work with some handstand walk skills and drills and then working out way into a specific handstand walk piece to build some volume and capacity. After that we will move into an EMOM that will work on midline capacity and conditioning as well as gymnastic overhead pressing strength. The goal today on the rower is to really increase the pace to an all out sprint by the final round. It should turn into a real challenge to complete the rower in the time. Warm-up (No Measure) 4 Rounds, Continuous Rowing :30 Slow :30 Moderate :15 Fast —— 2 Sets for Quality 10 Down Dog Toe Taps :20 Dual Kettlebell Overhead Hold 10 Bent Over Y-T-I 20 Bear Plank Pull Throughs Skills Progression (5 Rounds for distance)...Read more

Announcements New Apparel Pre-ordersClick here to see!Last day to order is May 31st New Barbell Class Cycle Starts June 6th CrossFit Trivium – CrossFit Daily Focus (No Measure) Daily Focus: We are tackling some barbell cycling today and more specifically getting into a classic barbell conditioning workout “Isabel” The goal with Isabel is to move quickly and choose a weight that allows for at a minimum, quick singles. With quick singles we will see many go sub 3:00 minutes on this workout. Our goal for a workout like this is to get to under 2:00 for our top athletes and if that is the case we should scale up. If we are having athletes going slower than 6:00 minutes, we really should reduce the load in order to meet the stimulus. Warm-up (No Measure) Snatch General Warm-Up 2 Sets 10 PVC Pass-Throughs 10 PVC Around the Worlds 10 Thoracic Extension...Read more

Announcements New Apparel Pre-ordersClick here to see!Last day to order is May 31st May 29th: MURPH New Barbell Class Cycle Starts June 6th CrossFit Trivium – CrossFit Daily Focus (No Measure) Daily Focus: Today, we are hitting Murph. We have multiple ways to attack it today. The most common scale would be to turn this into a 2 person or 3 person team WOD and allow athletes to partition as desired in order to get the workout done. The focus is on aerobic capacity and muscular endurance. We should feel that we are ready to tackle this with the build up over the last cycle and be able to recover with minimal soreness from the large dose of volume we are tackling in this one. Warm-up *done on your own (No Measure) 2 Rounds 200m Run 8 Ring Row 8 Scapular Push-Ups 10 Cossack Squats Murph (Time) For Time: 1-Mile...Read more

Announcements New Apparel Pre-ordersClick here to see!Last day to order is May 31st May 29th: MURPH New Barbell Class Cycle Starts June 6th CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) 3:00 Pizza delivery game Rest 2:00 5:00 dodge ballturns Rest 2:00 3:00 pizza delivery game WOD: Metcon (No Measure) Deadlifts w/ kids bars 5 x 8 reps (stay light, form focus) ss/w 5 x 1:00 wall sit R Con: Metcon (No Measure) Mini murph 400m run 5 rds 10 ring rows 10 pushups 20 squats 400m RunRead more