CrossFit Trivium – CrossFit

Daily Brief (No Measure)

We have a benchmark workout today with the workout “Angie”. This is one of our key benchmark workouts in the lead-up to “Murph” as we focus on challenging athletes in a chipper style bodyweight stamina workout. This workout can be done as prescribed and unpartitioned, partitioned, or even reduced in volume to 75% or 50% of the total reps and athletes will still gain a huge amount of fitness tackling it in any form. When looking to scale athletes today, lean into doing less volume, but keeping the movements the same over more volume and changing the movement patterns to just get the workout in. This will be the best approach to take today and one that will yield to the highest rate of success.

Warm-up (No Measure)

3 Part Warm-Up ( 15:00 minutes)

Bodyheat

2:00 minute Machine Choice

Mobility

2 Sets, For Quality

40 second Dead-Hang or 20/20 Single Arm Hang

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

Specific Warm-Up

3 Sets, For Quality

10 Alternating Lateral Lunges

20 Bear Plank Shoulder Taps

10 Scapular Pull-Ups

20 second Glute Bridges

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
modify with scaling volume, or split into rounds that allow you to move steady

Bonus Fitness (No Measure)

4 Sets, For Quality

30 second Weighted Wall Sit

10 Alternating Tall Plank Knee to Elbows

10-12 Reverse Barbell Curls

10-12 Barbell Overhead Tricep Extensions