Announcements

New Class Starting Thursday:
Yoga with Coach Gillian
Thursdays @ 10:30am
Sundays @ 8:00am

CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

10 Banded Good morning

5/5 Reverse Lunge

3/3 Worlds Greatest Stretch

Deadlift (4 @ 74%
4 @ 78%
2 @ 80%
2 @ 84%
2 @ 86%)

Every 2:30

Deadstop Deadlifts today

3 Box Jump Overs (no touch)

Metcon (Time)

GPP

For Time:

16 Deadlifts (225/155)

400m Run

14 Deadlifts (225/155)

300m Run

12 Deadlifts (225/155)

200m Run

10 Deadlifts (225/155)

100m Run

8 Deadlifts (225/155)

COMP

For Time:

16 Deadlifts (275/175)

400m Run

14 Deadlifts (275/175)

300m Run

12 Deadlifts (275/175)

200m Run

10 Deadlifts (275/175)

100m Run

8 Deadlifts (275/175)

* Lifting heavy is cool, but lifting with good technique is cooler. Choose a weight that will allow you core to stay engaged and let you utilize your hamstrings and glutes to lift the weight.

**Pay attention to your running technique and breathing.  When fatigued, we can run “too high” and that will not allow the lower back to relax.