CrossFit – Fri, Sep 2

2
Sep

CrossFit – Fri, Sep 2

Announcements

UNFORGOTTEN: Workout Challenge
Saturday September 10th
Cash and Prizes
https://app.wodifyarena.com/Event/Event.aspx?EventId=18536&Tab=workouts

CrossFit Trivium – CrossFit

Warm-up

2 rounds:

25’ lunges with twist

25’ Inchworm

8 Banded or empty barbell good morning

Then

400 mts run

Deadlift (6 @ 65%
6 @ 70%
3 @ 75%
3 @ 80%
)

Controlled eccentric and deadstop at the bottom of each rep.

Metcon (15 Rounds for reps)

GPP

:40 Work / :20 Rest for 15:00

Station 1: Max Distance Torque Tank Push

Station 2: Max Rep Rope Climb

Station 3: Max Rep Wall Walk

Station 4: Max Rep Medball Straight Leg Sit-ups

Station 5: Max Distance Single KB Front Rack Walking Lunge (53/35)

COMP

:40 Work / :20 Rest for 15:00

Station 1: Max Distance Torque Tank Push

Station 2: 1 Legless + Max Rep Rope Climb

Station 3: Max Rep Wall Walk

Station 4: Max Rep GHD Sit-ups

Station 5: Max Distance KB Front Rack Walking Lunge (53s/35s)

Primary Goal: Improve Rope Climb Technique

Secondary Goal: Consistent Reps on the GHD’s and Wall Walks

rotate stations during each rest period.  You will complete the circuit 3 times

Torque Tank Push are done in 50′ Segments outside.

KB Front Rack are done in 20′ segments