CrossFit – Fri, Oct 6

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We have a two part workout that are a really good pairing of strength specific work with added density and volume in the conditioning piece. We will be working into a different lunge progression today with the Dual Kettlebell Front Rack Bulgarian Split Squat, that will target the quads, hip flexors, and midline a little more than the Back Rack Reverse Lunge. Pairing this with the Weighted Strict Pull-Ups is one of my favorite coupletes and will feel a little like a conditioning piece itself. We will then move into the volume and intensity component of the day with the triplet of Double Unders, Wall Balls, and Pull-Ups. These can be kipping, butterfly, or even strict today

Warm-up (No Measure)


Min 1: 30 second Jump Rope

Min 2:10 Alternating Reverse Lunges + 10 Air Squats

Min 3: 6 Bar Kip Swings + 6 Jumping Pull-Ups

Strength (10 Rounds for weight)

Every 2:30 x 5

5/5 Dual Kettlebell Front Rack Bulgarian Split Squat


3 Weighted Strict Pull-Ups
*note weight for squats and pull-ups

Metcon (5 Rounds for time)


Every 3:00 x 5

50 Double Unders

20 Wall Balls, 20/14

5 Pull Ups

*Add 5 Pull Ups each additional set: (5,10,15,20,25)


Every 3:00 x 5

50 Double Unders

25 Wall Balls, 20/14

5 Chest to Bar Pull Ups

*Add 5 Chest to Bar Pull Ups each additional set: (5,10,15,20,25)

Bonus Fitness (No Measure)

4 Sets, For Quality:

8/8 SA DB Row , mod to heavy load

10/10 Gorilla Rows , light to moderate load

Grip Work:

3 Sets, For Quality:

:30 second Plate Pinch Hold, moderate load

:20 second Wrist Curls , light load

10 Zottman Curls, light to moderate load

Choose weights or loads that enable you to complete each station without breaking but still provide a challenge. Take as much rest as necessary between sets, but aim for minimal rest between individual movements within each set.