CrossFit Trivium – CrossFit

ANNOUNCEMENT (No Measure)

Ring Muscle Up Clinic

Thursday, August 18th

6:00pm-7:30pm

$35

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

Warm-up

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)

GPP

For Time:

21-18-15

Thruster (75/55)

Burpee Box Jump Over (20″)

COMP

For Time:

21-18-15

Thruster 115/85

Burpee Box Jump Over (24″/20″)
GPP

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

COMP

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.