CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Rounds

1:00 Machine Choice

5 Inchworm Push-Ups

10 Quadruped Scapular Push-Ups

5/5 Single Arm Ring Rows

10 Air Squats

Daily Focus (No Measure)

We have a long workout today to finish off the week. The goal here today is to maintain a consistent pace throughout the entire 30:00 minutes. Even though we are mixing up the movements, we should be thinking about each section as a continuation of the previous and working our way to complete 3 rounds of each set of movements to finish off each 10:00 minute AMRAP. For class management purposes we can start athletes on different stations today and even some on a delay if necessary to allow for everyone to tackle this workout as prescribed. Remember that we are going to be implementing one workout a week that hits or is above that 30:00 minute time domain during this cycle as a focal point to increase our overall work capacity and resiliency.

Metcon (3 Rounds for reps)

GPP

AMRAP 10

1000m Run

In the Remaining Time Complete AMRAP

10 Thrusters 75/55lb

10 Hang Power Clean

Directly into..

AMRAP 10

100/80 Calorie Row

In the Remaining Time Complete AMRAP

10 Overhead Squat (75/55)

10 Handstand Push-ups

Directly into..

AMRAP 10

100/70 Calorie Echo Bike

In the Remaining Time Complete AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats

COMP

GPP

AMRAP 10

1000m Run

In the Remaining Time Complete AMRAP

10 Thrusters 95/65lb

10 Hang Power Clean

Directly into..

AMRAP 10

100/80 Calorie Row

In the Remaining Time Complete AMRAP

10 Overhead Squat (95/65)

10 Strict Handstand Push-ups

Directly into..

AMRAP 10

100/70 Calorie Echo Bike

In the Remaining Time Complete AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats
Score is only the “In remaining time” reps

Bonus Fitness (No Measure)

3 Sets, For Quality

10/10 Single Arm DB Bent Rows

12 Tall Kneeling Straight Arm Banded Lat Pull-Downs

6/6 Bulgarian Split Squats

:15 GHD Supine Hold