Announcements
Holiday Schedule
Monday, December 25th (no classes)
Tuesday, December 26th (7am, 11:30am, 4,5,6pm + Open Gym)
Monday, January 1st (no classes)
Tuesday, January 2nd (normal schedule)
CrossFit Trivium – CrossFit
Daily Focus (No Measure)
Happy New Year! With the start of the year and this being a transition week, we wanted to throw in a good Benchmark test that allows for some good fitness without being overly technical or heavy to start the week. We will be tackling a little jump rope practice and some Turkish Get-Ups in our EMOM to start the day before moving into the Benchmark workout. This one has a “Fight Gone Bad” feel and style to it, but highly emphasizes double unders in terms of scoring as the score is total reps. With that being said, we should as coaches give athletes a guide and structure to the expectations of the other two movements in order for athletes to not game the workout and rather go for the best stimulus for them.
Strength/Skill Work (Weight)
EMOM x 8
Min 1: 2/2 Turkish Get-Ups
Min 2: 30 Seconds Single Under Crossovers
Metcon (6 Rounds for reps)
GPP/COMP
EMOM x 24
Min 1 : Max Calorie Row
Min 2: Max Burpees to Rig
Min 3: Max Double-Unders
Min 4: Rest
*burpees to rig is where you typically do toes to bar or pull-ups
Score it total reps of each round
Bonus Fitness (No Measure)
3 Sets, For Quality
8/8 Front Foot Elevated Split Squat
10/10 Half Kneeling Pallof Press with Rotation
10 Alternating Lateral Ball Slams