CF – 1/31/22

31
Jan

CF – 1/31/22

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)

1:00 each

couch stretch

pigeon stretch

seated double hamstring stretch

2 sets w/ barbell

5 squats

:30 squat hold

B: Back Squat (5 x 3 @ 85%)

C: Squat Clean (2x 1.1.1.1.1.1.1 @75% of 1 rm power clean; rest 2)

2:00 rest / singles

D: Metcon (Time)

GPP and Competitor

10 rounds for time:

24 DU

12 wall ball 30/20/14

6 ttb

*15 min cap

Modifications

Double unders – singles x 2

wall balls – scale the weight or DB push press

TTB – Hanging knee raises, toes to rig

E: Metcon (No Measure)

Accessory / Strength

3 sets:

100’ walking lunge, 50/35; rest :30

15 db thruster 50/35; rest 2:00

2 dumbbells