CF – 1/24/22

24
Jan

CF – 1/24/22

Announcements

Please reserve your spot in class! We cap at 15 and our coaches need to be able to prep for class.
If you have any issues with the WODIFY app please let Nate or Jamie know

CrossFit Trivium – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2:00 any erg/machine

2 sets

:30 standing quad stretch

:30 standing hamstring stretch

15 banded side steps

15 air squats

B: Overhead Squat (5x 6 @ 75-80%)

C: Squat Snatch (3x 1.1.1.1.1.1.1 @75% of 1 rm power snatch)

3x 1.1.1.1.1.1.1 @75% of 1 rm power snatch; rest 2:00 btw sets

D: Metcon (Time)

GPP

2 min on / 1 min off

10 wall ball 20/14

10 push up

*continue until you reach 150 of each or 6 sets

Competitor

2 min on / 1 min off

10 wall ball 30/20

10 push up

*continue until you reach 150 of each or 6 sets

Modifications

Wall ball – Front squats, DB Push press

Pushups – Off a box, off the wall

E: Metcon (No Measure)

Bonus Fitness / Accessory

3 sets:

100’ walking lunge, 50/35; rest :30

20 TTB; rest 2:00

(2 DB’s)