Announcements
Ring Muscle Up Clinic
July 15th 11:00am
$30
CrossFit Trivium – CrossFit
Daily Brief (No Measure)
Today, we are solely focused on getting ready and priming the system for tester style workout. This workout will test leg stamina, grip, and overall aerobic capacity as there is really nowhere to hide today as each movement has a tendency to jack up the heart rate and rapidly increase respiration. We want to really spend some time today going through those progressions and making sure athletes feel that they have a good quality scale for the workout today. We would rather see athletes scale to a movement that allows for speed of repetition rather than just a pure strength movement today for the bar muscle-ups, so take that into account when choosing the correct scale.
Warm-up (No Measure)
2 Sets, For Quality
200m Run
10 PVC Pass Throughs
6/6 Single Arm KB Front Squats
6/6 Single Arm KB Push Press
6/6 Single Arm Ring Row s
10 Ring V-Out s
Time Cap 10:00
-then-
15:00 Building weight in Overhead Squat. Working on Gymnastics Skill Work and setting up equipment
Metcon (Time)
GPP
For Time:
400m Run
21 Dual Kettlebell Thrusters 35/25lb
15 Chest to Bar Pull-Ups
21 Overhead Squats 95/6
Rest 2:00 minutes
400m Run
15 Dual Kettlebell Thrusters 35/25lb
12 Chest to Bar Pull-Ups
15 Overhead Squats 95/65lb
Rest 2:00 minutes
400m Run
9 Dual Kettlebell Thrusters 35/25lb
9 Chest to Bar Pull-Ups
9 Overhead Squats 95/65lb,
COMP
For Time:
400m Run
21 Dual Dumbbell Thrusters 50/35lb
15 Bar Muscle-Ups
21 Overhead Squats 95/65lb
Rest 2:00 minutes
400m Run
15 Dual Dumbbell Thrusters 50/35lb
12 Bar Muscle-Ups
15 Overhead Squats, 115/75lb,
Rest 2:00 minutes
400m Run
9 Dual Dumbbell Thrusters 50/35lb,
9 Bar Muscle-Ups
9 Overhead Squats 135/95lb,
Time Domain: 18:00-25:00 minutes
Time Cap: 30:00 minutes
Primary Objective: Fastest Overall Time
Secondary Objective: Complete Each movement in 2 Sets or Less
Stimulus: Muscular Endurance + Stamina / Lactate Threshold
RPE: 9/10
Bonus Fitness (No Measure)
3 Rounds for Quality:
12/12 Dual Dumbbell Bulgarian Split Squat
8/8 Jumping Bulgarian Split Squats (Unweighted)
-Directly into max effort Wall Sit @ parallel
R: 2:30-3:00 b/s