CF – 6/15/21

15
Jun

CF – 6/15/21

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3 sets

5 cal ski – hard

:30 shoulder taps

5 Hand release pushups

B: Bench Press (3×5 @ 70-80%; rest :90)

C: Metcon (No Measure)

5 sets

10 pull ups (Kipping or butterfly)

rest :30

6 deficit strict handstand push-ups
Modification options:

Athletes should choose a number and movement to work on. For example, 10 banded pull-ups, 10 ring rows, Kipping handstand push-ups, reduce ROM on Hspu, box pushups..

work with the coach to determine what is right for you and follow the same framework.

These should be quick and high effort sets

D: Metcon (3 Rounds for time)

4 rounds for time:

16/12 cal row

10 db shoulder to overhead (50/35)

9:00 cap

rest 1:00

2 rounds for time:

16/12 cal ski

16 ttb

6:00 cap

rest :30

for time:

30/25 standing c2 bike

50 push up

5:00 cap
Waterfall start