CrossFit – Mon, Apr 1

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The focus today is on monostructural conditioning and building the top end of our aerobic engine. The goal with each interval is to achieve the fastest overall time and develop the ability to increase pace and descend splits even when discomfort sets in. The overall goal and effort here is to be at a pace that is around our mile run effort to finish each set, which will definitely hurt. Hit the row at a strong 3-5k style pace, work for unbroken double unders, before tackling the run at a very hard and fast clip. The focus is the run today and lean into the ability to push the pace here. We have 2:00 minutes rest between sets to allow for consistency of effort.

Warm-up (No Measure)

3 Rounds

1:00 minute Row, Run, or Double Under (Switch each round)

25′ Toy Soldiers

25′ Ostrich Walk

25’e Lateral Lunge Walk

25′ A Skips + B-Skips


3 Sets increasing in pace

100m Row

15 Double Unders

100m Run

rest 1:00 between efforts

Metcon (Time)


4 Rounds For Time

500/400m Row

40 Double Unders

400m Run

2 Minute Rest Between Rounds

Score is total time including rest in between rounds
Primary Objective: Complete Each round in under 5:00 minutes

Secondary Objective: Descending splits across

Stimulus: Aerobic Capacity / V02 Max

RPE: 9/10

Athlete Notes and Strategy:

We are looking to find a hard sustainable pace right out of the gate on this one, with just enough left in the tank to descend splits across the 4 sets. The goal for the row and double unders are to set up the run to hit fast. Remember and increase on the Row will not be nearly as linearly effective as an increase in the run pace. So lean into the run and hold strong on the row. Lastly just maintain technical proficiency and breathing patterns on the double unders.

Bonus Fitness (No Measure)

3 Sets, For Quality

8/8 Single Leg Barbell Hip Thrust + 10 Single Leg Hip Thrust Hold on Final Rep of Each Leg

30/30 second Standing Pallof Press Hold

40 second Weighted Sorenson Hold