Announcements

Cold Plunge is under renovation. We will have it up and running as soon as possible .

The Sauna is still availaible

CrossFit Trivium – CrossFit

Daily Brief (No Measure)

We have a fun little barbell conditioning workout today that is meant to be done as full alternating round with a partner to create a nice little 1:1 work to rest ratio style workout. This means that athletes ideally would be choosing a partner that is around their fitness level in order to keep the time frame similar in terms of how long each set takes for each partner. If you end up having a partner with a much better fitness level, they will get tons of rest and you will get none which will make this workout very hard and highly skewed in effort to one partner. Each set should be done in close to an unbroken set with the goal of tng power cleans into unbroken shoulder to overhead reps prior to dropping the bar and then immediately hitting a quick set of 9 deadlifts before your partner embarks on their set. This is a fun workout that is meant to be fast and technical allowing for a very different style workout than the one we hit yesterday.

Warm-up (No Measure)

Partner Rowing Golf

1000m For Time, Alternating Partners Every 100m

Each athlete will row until the 100m mark, then 200m mark, then 300m mark and so on until the partner pair hits 1000m.

Penalty burpees will be assessed for any meters over or under 100m. This means that the athlete will row until around the 75-85m mark and finish pulling on the rower. The meters will begin rolling towards the 100m mark. If the meters go over 2 meters then both partners must perform 2 burpees before changing partners. Partner 2 will then row from 100-200m and if the partner stops rowing and the meters stop 4 meters short of 200m, then both partners must complete 4 burpees before partner 1 gets back on the rower and rows until the 300m mark. This will continue until 1000m on the Rower.

Barbell Prep

3 Sets into..

8 Romanian Deadlifts

6 Tall Muscle Cleans

4 Strict Press

into..

3 Sets, Building to Working Weight

1 Power Clean

3 Shoulder to Overhead

5 Deadlifts

Metcon (No Measure)

GPP

AMRAP 20

Alternating Full Rounds with a Partner

3 Power Clean

6 Shoulder to Overhead

9 Deadlifts

Load: 135/95

COMP

AMRAP 20

Alternating Full Rounds with a Partner

3 Power Clean

6 Shoulder to Overhead

9 Deadlifts

Load: 155/105

Bonus Fitness (No Measure)

3 sets, For Quality

10/10 Single Arm Dumbbell Row

10 Dumbbell Zottman Curls

10-12 Glute Bridge Dumbbell Pull-Overs