CrossFit – Fri, Mar 1

CrossFit Trivium – CrossFit

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

Gymnastics Skill/Play Work (No Measure)

10:00 minutes

Accumulated Time in a Handstand Hold

*Can scale to Shoulder Stand on Box or Shoulder Stand on Parallettes , Pike Box Handstand Hold , Crow Pose , Headstand

Or Wall Facing Handstand Hold

Workout Primer (No Measure)

5 Pause Deadlifts *Top Down

(Push the hips back, keep the barbell close and pause at the knee, below knee, mid-shin, both on the way up and down)

Handstand Walk to Wall or Wall Walk + Shoulder Tap s, or Handstand Hold with Weight Shifts

5 Deadlifts *Added Loaded, Pause at Knee from Bottom Up

10-15 second Handstand Walk Progression


1 Round

5 Deadlifts

Handstand Walk Progression

3 Deadlifts

Handstand Walk Progression

1 Deadlift

Load: Working Weight

Workout (Time)


For Time:


Deadlifts 225/155


Wall Walks


For Time:


Deadlifts 315/205


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

24.1 (No Measure)