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CrossFit Trivium – CrossFit
Daily Focus (No Measure)
The goal today is to provide a workout that still allows you to hit intensity, without compromising your ability to the do The Open 24.1 Workout late in the weekend. Take your time in the warm-up make sure the shoulders are feeling good and trust that you can push the echo bike to really get the blood flowing with out the fear of becoming “too sore”.
Warm-up (No Measure)
2 Sets
8 Walking Inchworm to Hollow
25ft Ostrich Walk
15/15 Banded Shoulder External Rotations
15/15 Banded Shoulder Internal Rotations
20 Banded Face Pulls
Strength (5 Rounds for weight)
EMOM x 10
Odd: 3-5 Strict Pull-ups (weighted if possible)
Even: 3-5 Strict Handstand Push-ups
Workout (Time)
GPP
For Time:
21-15-9
Echo Bike Calories
5-4-3
Wall Walks
COMP
For Time:
30-20-10
Echo Bike Calories
7-5-3
Wall Walks
*if room available, COMP
handstand walk 75-50-25 after each round instead of wall walks
Bonus Fitness (No Measure)
5 Sets, For Quality
10/10 Single Arm Z-Press
8/8 Side Plank Banded Row
10 Parallette Deficit Push-Ups
-Max Effort Chin Over Bar Hold (Supine Grip)
Rest as needed