Announcements
July 4th Weeknd Schedule
July 4th (Thursday)- Class at 8,9,10
July 5th (Friday)- Class at 8,9,10
July 6th (Saturday)- Class at 8,9,10
Open Gym still available throughout!
CrossFit Trivium – CrossFit
Daily Focus (No Measure)
We have a long one today with the workout. The goal is to maintain a pace on each round that is sustainable.
The expectation is to be able to complete whatever Toe to Bar scale you have in 4 sets or less and complete the lunge as close to unbroken as possible. Scale athletes and adjust movements to keep athletes at around of 5:00 moving time per set.
Warm-up (No Measure)
2 Sets
25′ High Knee
25′ Butt Kicks
25’e Lateral “Over/Unders”
25′ Samson Forward Lunge
10 Scap Pull-ups
10 Kip Swings
-then-
10:00 Bar Muscle Up/Ring Muscle Up Skills and Drills
*Hip to Bar Kip Swings
*Jumping Bar Muscle Up (transtion)
*Low ring Tranistions
-then-
Primer
1-2 Sets
100m Run
5 Toes to Bar
25′ Single DB Walking Lunge
2-3 Gymnastics of Choice
Bonus Fitness (No Measure)
5 Sets, For Completion
8-10 Reverse Nordic Curls
:12-:15 Copenhagen Plank
:15-:20 Extended GHD Supine Hold
Metcon (AMRAP – Rounds and Reps)
GPP
AMRAP 20
200m Run
15 Toes to Bar
50′ Dual Dumbbell Farmers Lunges (50s/35s)
5 Bar Muscle Ups
COMP
AMRAP 20
200m Run
20 Toes to Bar
50′ Dual Dumbbell Front Rack Lunges
5 Ring Muscle Ups
Run counts at 20 Reps
25′ lunge counts as 1 rep