Announcements

🤸‍♀️ Join Us for Our Handstand Clinic on October 14th! 🤸‍♂️

📌 Handstand Push-Ups: Learn the technique and drills to master this impressive skill that strengthens your upper body and core. Whether you’re aiming for a single rep or multiple, we’ve got you covered.

🚶‍♂️ Handstand Walks: Explore the art of walking on your hands with balance and control. We’ll break down the steps to help you conquer the Handstand Walk.

⏳ Handstand Holds: Perfect your handstand balance and endurance with tips and tricks from our experienced coaches. Holding the line has never been this fun!

📅 Date: October 14th (11:00am-12:30pm)

Cost: $35 (Free with Premium Membership)

CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Sets

1:00 Cardio Choice

8 Bootstrap Squats + Deep Squat Thoracic Rotations

10 Banded Goodmorning

5/5 Single Arm DB Strict Press

5 Burpee Broad Jump

Barbell Primer (No Measure)

Build weight over 3-4 sets before starting clock to get to a heavy

Slow Pull Power Clean

Front Squat

Squat Clean

Split Jerk w/5sec Pause in Catch

Clean Complex (6 Rounds for weight)

Every 2:00 x 6

Power Clean + Squat Clean + Split Jerk

Starting @ 60% of Clean and Jerk

Metcon (Time)

GPP

5-7-9

Clean and Jerks 135/95lb

Lateral Burpees Over Bar

Rest 2:00

9-7-5

Clean and Jerks 135/95lb

Lateral Burpees Over Bar

COMP

5-7-9

Clean and Jerks 155/105lb

Lateral Burpees Over Bar

Rest 2:00

9-7-5

Clean and Jerks 155/105lb

Lateral Burpees Over Bar

Bonus Fitness (No Measure)

Part A)

3 Sets, For Load

3/3 SA DB Clean and Jerk

6 Alt DB Snatch

Rest as needed between exercises

Part B)

3 Sets, For Quality

10/10 Half Kneeling Paloff Press with Rotation

:15/:15 Single Leg GHD Hip Extension

Rest as needed between exercises