CrossFit – Fri, Aug 12

CrossFit Trivium – CrossFit


Ring Muscle Up Clinic

Thursday, August 18th



Sign up sheet will be up on Friday and we will have a Google Form up and running this week that you can find on Facebook


3 Rounds

10 Banded Good Morning

5 Wallball

:30 Hollow Body Hold

Clean Grip Deadlift (3×5 @ 80-85%
rest 2:30 between sets)

Metcon (Time)


For Time:


Thruster (75/55)

Burpee Box Jump Over (20″)


For Time:


Thruster 115/85

Burpee Box Jump Over (24″/20″)

Choose a weight that will allow you complete the thrusters in 2 sets each round. Try a few different technique on the burpee box jump overs to figure what is easiest for you. We are all different


This will sound weird I know, but choose a weight that will allow you to BREATH during the thrusters. We want to feel in control on the first round of thrusters. That way we can continue with same intensity on the burpee box jump overs and try to hold for the rest of the workout.

Bonus Fitness (No Measure)

3 Rounds

20 GHD Sit-ups

1:00 Plank Hold
I highly recommend you scale back the GHD Reps to 10 if this is new to you. We always to gradually increase volume on the GHD because they have a capability of causing soreness 2-3 days after.