CrossFit Trivium – CrossFit
Daily Focus (No Measure)
We are working into a good aerobic stamina / gymnastics endurance workout here with the goal of maintaining big sets and pushing the intensity a bit. The idea is to spend about 1 minute on the machine and 1 minute on the gymnastics movement before moving to a 1 minute rest then repeating that on the other machine and gymnastics movement.
Warm-up (No Measure)
EMOM x 9
Minute 1: 40 second Machine
Minute 2: 50/50ft Kettlebell Mixed Rack /Overhead Carry , Moderate Load
Minute 3: 5 Split Stance Behind the Neck Strict Press + 5 Front Squats
Clean and Jerk (Every 2:00 x 6
1 Clean and Jerk
Starting at 70% and build to a 1 RM)
Metcon (AMRAP – Reps)
GPP
3 Sets
AMRAP 2
18/13 Calorie Echo Bike
Max Toe to Bar
-Rest 1:00-
AMRAP 2
20/16 Calorie Row
Max Strict Handstand Push-Ups
-Rest 1:00-
COMP
3 Sets
AMRAP 2
20/15 Calorie Echo Bike
Max Toe to Bar
-Rest 1:00-
AMRAP 2
22/18 Calorie Row
Max Strict Handstand Push-Ups
-Rest 1:00-
Bonus Fitness (No Measure)
3 Sets, For Quality
:15 second Extended GHD Supine Hold
:20/:20 second Single Arm Ring Plank
8/8 Cuban Press