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