CrossFit Trivium – CrossFit
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