Archives for 29 Apr,2017

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042917

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CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Run to road and back

Ball Over the Rig + Burpee Game

(I’ll send a vid) later in the week

B: Rope Climb

Rope Climbs

Work with athletes on foot position

in grabbing the rope

https://www.youtube.com/watch?v=nI4MijQJ_No

Advanced athletes complete 7 rope climbs

We will have another rope attached to the rig for

beginner work, seared grabs etc.

C: Metcon (Time)

Teams of 2

1000m row

50 Clean and Jerk 95/65

1000m row

40 Box Jumps

1000m row

30 Power Snatch 95/65

1000m row

20 Bar Over Burpees

30 min time cap

042919

CrossFit Trivium – REDLINE

PRE: Warm-up (No Measure)

3 Rounds:

Down and back walking lunge

6 Burpees

12 V-ups

then.. stretch :45 each

Low Dragon L/R

Half front split L/R

Saddle

Puppy dog

COND: Metcon (AMRAP – Rounds)

18 min AMRAP

2 teams of 4-6

10 squat jumps into 100m Sled Push

*one athlete per team working at a time (relay style.) Athlete will perform 10 squat jumps then as fast as possible perform the 100m sled push, tag in next partner etc. Repeat for 18 min. Team with most down and back rounds will have a 15 burpee buy-out. Team with least down and back rounds will have a 25 burpee buy-out.


Philippians 4: 6-7