CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We should start at a conservative pace today with the focus to learn how to breath through the movements and keep manageable quick sets with short rest periods in order to save ourselves for the back half of this workout as the fatigue will build with this highly taxing muscular stamina style workout. Pick a pace on the Ski that is challenging and push there as we can relax the arms during the Pistol Squats. The workout really comes down to the last sets of Chest to Bar and Burpee Box Jump Overs and if athletes have paced accordingly.

Warm-up (No Measure)

30 second Ski Erg or Row

5 Inchworm Push-Up to Mountain Climber Deep Lunge Stretch

5/5 Crossover Step-Up , 20-24’’ Box

10 Scapular Pull-Ups

10-15 second Chest to Rings Hold

Skills Progression (No Measure)

Gymnastics Progression (Coaches Notes)

Chest to Bar Pull-Up Progression

Pistol Progressions / Modifications

Metcon (Time)

GPP

For Time

20 Burpee Box Jump Overs 24/20”

30 Pull-Ups

40 Air Squats

40/32 Calorie Ski

40 Air Squats

30 Pull-Ups

20 Burpee Box Jump Overs 24/20”

COMP

For Time

20 Burpee Box Jump Overs 24/20”

25 Chest to Bar Pull-Ups

30 Pistols

40/32 Calorie Ski

30 Pistols

25 Chest to Bar Pull-Ups

20 Burpee Box Jump Overs 24/20”
If space allows, work for box facing burpees

Bonus Fitness (No Measure)

4 Sets, For Quality

10 Goblet Cyclist Squat

8/8 Single Leg Romanian Deadlift

15 Tall Kneeling Straight Arm Banded Lat Pull Down