CF – 4/10/21

10
Apr

CF – 4/10/21

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

10, 20, 30, 20, 10 is a repetition scheme that represents Jeff’s date of passing, January 23, 2021. (1.23.21)

The repetitions are broken up by 1 Power Clean and 3 Front Squats, which represent the ages of Jeff’s sons, Mackie (1-year-old) and Arlen (3-years-old) at the time of his passing.

The time cap is listed at 29 minutes to honor the wedding anniversary of Jeff and Sarah, which took place on August 29th.

B: Metcon (Time)

Competitor (29:00 cap)

Jeff Giosi Memorial WOD

10 Deadlifts (315/205)

10 Bar Muscle-Ups

1 Power Clean (245/155)

3 Front Squats (245/155)

20 Deficit Handstand Push-Ups, 4″/2″

20 Bar Facing Burpees

1 Power Clean (245/155)

3 Front Squats (245/155)

30 Alternating Dumbbell Snatches (70lb/50lb)

30 Toes-To-Bar

1 Power Clean (245/155)

3 Front Squats (245/155)

20 Deficit Handstand Push-Ups, 4″/2″

20 Bar Facing Burpees

1 Power Clean (245/155)

3 Front Squats (245/155)

10 Deadlifts (315/205)

10 Bar Muscle-Ups

* partner with one barbell, each do all reps

C: Metcon (Time)

RX

Jeff Giosi Memorial WOD

10 Deadlifts (185/125)

10 Chest-To-Bar Pull-Ups

1 Power Clean (185/125)

3 Front Squats (185/125)

20 Handstand Push-Ups

20 Bar Facing Burpees

1 Power Clean (185/125)

3 Front Squats (185/125)

30 Alternating Dumbbell Snatches (50lb/35lb)

30 Toes-To-Bar

1 Power Clean (185/125)

3 Front Squats (185/125)

20 Handstand Push-Ups

20 Bar Facing Burpees

1 Power Clean (185/125)

3 Front Squats (185/125)

10 Deadlifts (185/125)

10 Chest-To-Bars

* partner with one barbell, each do all reps

D: Metcon (Time)

Kinda RX

Jeff Giosi Memorial WOD

10 Deadlifts (135/95)

10 Pull-Ups

1 Power Clean (135/95)

3 Front Squats (135/95)

20 Double Dumbell Strict Presses (25/15)

20 Lateral Barbell Burpees

1 Power Clean (135/95)

3 Front Squats (135/95)

30 Alternating Dumbbell Snatches (25/15)

30 Hanging Knee Raises

1 Power Clean (135/95)

3 Front Squats (135/95)

20 Double Dumbell Strict Presses (25/15)

20 Lateral Barbell Burpees

1 Power Clean (135/95)

3 Front Squats (135/95)

10 Deadlifts (135/95)

10 Pull-Ups

* partner with one barbell, each do all reps

E: Metcon (Time)

Fundamentals

Jeff Giosi Memorial WOD

10 Deadlifts (95/75)

10 Ring Rows

1 Power Clean (95/75)

3 Front Squats (95/75)

20 Double Dumbell Strict Presses (15/10)

20 Burpees (You may also opt to do Burpees To Box)

1 Power Clean (95/75)

3 Front Squats (95/75)

30 Alternating Dumbbell Snatches (15/10)

30 Sit Ups

1 Power Clean (95/75)

3 Front Squats (95/75)

20 Double Dumbell Strict Presses (15/10)

20 Burpees (You may also opt to do Burpees To Box)

1 Power Clean (95/75)

3 Front Squats (95/75)

10 Deadlifts (95/75)

10 Ring Rows

* partner with one barbell, each do all reps