CF – 7/29/22

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

3 sets

:30 Machine of Choice

10 Pass Throughs

5 Snatch Balance

5 Overhead Squat

B: Overhead Squat (3×10 @ 135/95; rest :90)

C: Clean Pull (3×1.1.1 @ 100%; rest :10 btw reps/2:00 btw sets)

D: Metcon (Time)


4 Rounds for Time:

75 Double Under

25’e Single Arm DB Overhead Walking Lunge (50/35)

10 Toes to Bar


4 Rounds for Time:

100 Double Under

50’ Double DB Overhead Walking Lunge (50s/35s)

15 Toes to Bar
*Excellent Double Unders will be able to complete the work in about a minute. But, if we are learning, scale the reps back to number we can complete in about 1:30. This can be anywhere from 25-50 reps.

**Choose a weight for the lunge that will allow you to go unbroken for 25′

***Finally, expect the toes to bar to take 2-3 sets. So to obtain the same stimulus, scale the reps back to allow yourself to complete it in the same amount.

This workout has a lot of complimentary movements that should not interfere with each other. Great double under-ers should look to recover during that moment, allowing them to push the pace on the other two.

If you struggle with the jump rope, consider breaking the toes to bar up a little more to allow your heart rate to stay manageable.