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CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The goal today is to provide a workout that still allows you to hit intensity, without compromising your ability to the do The Open 24.1 Workout late in the weekend. Take your time in the warm-up make sure the shoulders are feeling good and trust that you can push the echo bike to really get the blood flowing with out the fear of becoming “too sore”.

Warm-up (No Measure)

2 Sets

8 Walking Inchworm to Hollow

25ft Ostrich Walk

15/15 Banded Shoulder External Rotations

15/15 Banded Shoulder Internal Rotations

20 Banded Face Pulls

Strength (5 Rounds for weight)

EMOM x 10

Odd: 3-5 Strict Pull-ups (weighted if possible)

Even: 3-5 Strict Handstand Push-ups

Workout (Time)

GPP

For Time:

21-15-9

Echo Bike Calories

5-4-3

Wall Walks

COMP

For Time:

30-20-10

Echo Bike Calories

7-5-3

Wall Walks
*if room available, COMP

handstand walk 75-50-25 after each round instead of wall walks

Bonus Fitness (No Measure)

5 Sets, For Quality

10/10 Single Arm Z-Press

8/8 Side Plank Banded Row

10 Parallette Deficit Push-Ups

-Max Effort Chin Over Bar Hold (Supine Grip)

Rest as needed