CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The workout today is a fun one that has a good mix of movements with a small rep scheme to allow athletes to be challenged, but still very successful as each movement should be able to be done in quick succession leading right from one to the next. The overall focus today will be on a little bit more leg stamina for the workout.

Warm-up (No Measure)

2:00 minute Bike

Into..

5/5 Worlds Greatest Stretch

30 sec Single Unders

10 Dumbbell Deadlifts

20 seconds Scapular Pull-Ups

into…

10 Deep Lunge Mountain Climbers

30 second Jump Rope Practice

10 Dumbbell Hang Power Cleans

8 Bar Kip Swings

Gymnastics Stamina (AMRAP – Reps)

EMOM x 10

5-10 Unbroken Toes to Bar

Choose a number we feel somewhat confident we can keep for the entire EMOM. We are looking for consistency.

Metcon (6 Rounds for calories)

GPP

6 Sets for Max Calories

AMRAP 3

30 Double Unders

4 Dual Dumbbell Power Clean (50/35s)

4 Devil Press

4 Strict Pull-ups

-Max Calorie C2 Bike Bike

Rest 1:00 minute between Sets

COMP

6 Sets for Max Calories

AMRAP 3

50 Double Unders

4 Dual Dumbbell Power Clean (50/35s)

4 Devil Press

4 Bar Muscle-Ups

-Max Calorie Echo Bike

Rest 1:00 minute between Sets

Bonus Fitness (No Measure)

3 Sets, For Quality

10 Deficit Sumo Stance Dual Kettlebell Deadlifts

10 Goblet Loaded Cossack Squats

:35 second Weighted Sorenson Hold