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