CrossFit Trivium – CrossFit

Daily Brief (No Measure)

We are tackling a mental grit and lactate threshold style capacity workout. The goal here will be to really lean into this workout and see how long you can sustain. The goal will be to finish the entire 28 minutes for our athletes, which could mean adjusting some of the volume. In order to have this be effective, the athletes should be able to complete each working set in under 45 seconds, then have 15 seconds to gather their breath and refocus on the next movement.

Warm-up (No Measure)

2 Rounds, For Quality

1:00 Erg (bike and ski)

10 Alternating Scorpions

10/10 Quadruped Thoracic Rotations

10 Bootstrap Squats

5 Inchworms + Push-up

10 Lateral Hops

Metcon (AMRAP – Rounds)

GPP

EMOM x 28

Min 1: 12/9 Calorie Echo

Min 2: 12 Lateral Burpee Over Bar

Min 3: 10/8 Calorie Ski

Min 4: 12 V-ups

COMP

EMOM x 28

Min 1: 15/12 Calorie Echo

Min 2: 12 Lateral Burpee Over Bar

Min 3: 12/9 Calorie Ski

Min 4: 12 Toes to Ring

Bonus Fitness (No Measure)

EMOM x 12

Min 1: 10-12 Tall Kneeling Banded Lat Pull-Downs

Min 2: 8-10 Dual Dumbbell Zottman Curls

Min 3: 6/6 Half Kneeling KB Chop and Lift