Announcements

Bumper Plates for Sell

$1.2 Per Pound

See Coach Matt, Nate or Jamie for inquiries

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We have a longer workout today. The goal here is to help athletes understand pacing for longer workouts and accumulate some volume on gymnastics conditioning with the emphasis on midline work. In order to get into some Bar Muscle-Up progressions and have time to go through these we will be working into a quicker 6:00 quality warm-up with the goal of some targeted mobility and movement prior to the gymnastics progressions. We are planning on using the Bar Muscle-up progressions and movements as a secondary warm-up and specific primer to the day as it will help open up shoulders and active the midline prior to the workout.

Warm-up (No Measure)

2 Rounds (increase intensity round 2)

200m Jog

10 Front to Back Line Hops

10 Lateral Line Hops

5 Scap Pull-ups

5 Jumping Pull-ups

5 Jumping Bar Muscle ups

-then-

2 Rounds

3 Inchworms + Push-up

3 Toes to Bar of V-ups

:30 Echo

-then-

Bar Muscle Up Technique Work

Movement Practice

Metcon (Time)

GPP

Buy In: 600m Run

-into-

2 Rounds

10 Strict Pull-ups

20 Double Unders

10 Alternating Single Arm Devil Press (50/35)

20 Double Unders

20 Toes to Bar

20 Double Unders

20/15 Calorie Echo

-into-

Cash Out: 600m Run

COMP

Buy In: 800m Run

-into-

2 Rounds

10 Bar Muscle Ups

30 Double Unders

10 Alternating Single Arm Devil Press (50/35)

30 Double Unders

20 Toes to Bar

30 Double Unders

20/15 Calorie Echo

-into-

Cash Out: 800m Run

Time Cap 30

Bonus Fitness (No Measure)

15:00 EMOM

Minute 1 – 10 Straight Bar Dips

Minute 2 – 10 Dual Dumbbell Bent Over Lateral Raises, Light Load

Minute 3 – 10 Dual Dumbbell Upright Rows, Light Load