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)
EMOM 9
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)
GPP
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)
COMP
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.