CrossFit – Fri, Apr 19

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Full Workout Description

Day 2 of QF is a real grit test. Wallballs and Burpee Box Jump Overs. Two movements that we can all do, but it is our ability to find OUR pace and just stick to it. Some may have the ability to finish, but most should rise to the challenge of just how far can I get in this workout?

For those looking for a solid workout, we have developed the GPP workout just to throw a little more variance in the movements. Doesn’t quite pack the same punch, but it is great alternative to allow us to keep pushing hard for the entire 20 mins.

Class Structure

0:00-5:00 Brief

5:00-12:00 Warm-up

12:00-15:00 Set-up

15:00-35:00 Heat 1

35:00-40:00 Heat 2 Get Touches

40:00-60:00 Heat 2

Warm-up (No Measure)

2 Sets

10/10 Pec Stretch

5/5 Worlds Greatest Stretch

10 Box Step Overs

3 Inchworms + Push-ups

rest 1:00


1 Sets

1:00 Echo Bike

:20 Wallballs

:20 Lateral Burpee Over bar

:20 Ski

rest 2:00 between sets


1 Set @ pace

10 Wallballs

10 Wallballs

5 Lateral Burpee Over the Bar

*Note for today’s workout you MUST STEP DOWN from all the burpee box jump overs.

Metcon (AMRAP – Rounds and Reps)



10 Wallballs (20/14)

10 Burpee Over Box (24″/20″)

15/12 Calorie Erg

Odd Rounds Ski

Even Rounds Echo

(big groups can go opposite ergs)

CFG24 Quarterfinals Workout 2 (Ages 16-54) (Time)

3 rounds for time of:

50 wall-ball shots

50 lateral burpee box jump-overs

Time cap: 20 minutes

F: 14lb medicine ball, 9-foot target, 20-inch box

M: 20lb medicine ball, 10-foot target, 24-inch box
To learn more about CFG24 Quarterfinals Workout 2 (Ages 16-54) click here
for scoring purposes, add :01 for every rep you do not complete within the 20:00 Time Cap

Strategy Tips:

Most should consider very small sets on the wallballs. Keep it to 10s-15s and save that energy to keep a solid pace on the burpees. This will look different for everyone, but find the pace that works best for you and just keep digging.