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
-then-
1 Sets
1:00 Echo Bike
:20 Wallballs
:20 Lateral Burpee Over bar
:20 Ski
rest 2:00 between sets
-then-
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)
GPP
AMRAP 20
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.