CF – 10/27/21

27
Oct

CF – 10/27/21

Announcements

WOD 4 Wishes This Saturday! Every year Trivium partners with Make a Wish of middle TN to sponsor a child’s wish. We have shirts for sale at the front, all proceeds go to support this, so please get your shirt and come get in a great workout this weekend

WOD 4 Wishes will take place during normal class times.

We’re proud to work out for Liam, he’s 7 years old.

• Hospital admissions: 25
• Surgeries: 4
• CT and Ultrasounds: 10
• Number of seizures last year: 23
• Number of medications since 2014: 15
• Days of missed school: 40
• Days since 1st seizure: 2,582

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

400m run

into

3 rds

3 clean pulls

3 clean high pulls

3 muscle cleans

3 hang squat cleans

B: Squat Clean (5 x 1 squat clean + 1 Squat clean and jerk 75-80%)

5x 1 squat clean + 1 squat clean and jerk @ 75-80% of 1 rm squat clean

(drop bb btw cleans); rest 2:00

C: Clean Pull (3×2 clean pull @95% of 1rm clean; rest :90)

D: Metcon (2 Rounds for time)

2 sets:

15 hang squat clean @ 40%

10 @ 50%

3 @80%

rest 3 min
1 rd = 1 set

1 set is 15 @ 40%, 10 @50%, 3 @80%, then rest 3:00

E: Metcon (No Measure)

Bonus Fitness / Cool Down

for quality:

30 muscle up (either variation)

2 sets:

:40 sorenson hold

100′ sandbag carry

rest as needed

Cooldown

:30 each

4 way hip stretch

couch stretch

pigeon stretch