CrossFit Trivium – CrossFit
Daily Focus (No Measure)
We are working into a longer piece today with a 4 round workout of 6:00 AMRAPs. The goal here is for the athlete to maintain a consistent pace that can be repeated on the second time through that station. Start off conservatively on the first set through each 6:00 AMRAP and that should allow for consistency in the second set of each.
Warm-up (No Measure)
EMOM x 8
Minute 1: :45 second Echo Bike
Minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups
Minute 3: 10 Banded Face Pulls + 10 Banded T’s
Minute 4: :30 second Hollow Hold
Metcon (4 Rounds for reps)
GPP
2 Rounds
Station 1: AMRAP 6
2500m Echo Bike
Max Rep Burpee Box Jumps 24/20”
-Rest 3:00 minutes-
Station 2: AMRAP 6
1000m Run
Max Burpee Pull-Ups
-Rest 3:00 minutes-
COMP
2 Rounds Station 1: AMRAP 6
2500m Echo Bike
Max Rep Burpee Box Jumps 30/24”
-Rest 3:00 minutes-
Station 2: AMRAP 6
1000m Run
Max Burpee Bar Muscle Ups
-Rest 3:00 minutes-
Bonus Fitness (No Measure)
4 Sets, For Quality:
10 Single Dumbbell Bench Pull-Overs, Moderate Load
20 Barbell High Pulls @ 45/35lb
10/10 Single Arm Dumbbell Chainsaw Rows, Moderate Load
20 Seated Plate Full Raises, Light Load