Announcements
Saturday, October 22,
CrossFit Trivium’s Halloween A Series of Unfortunate Event
Random Teams of 4
3 Workouts for all levels
Prizes for Best Costume and Podiums!
CrossFit Trivium – CrossFit
Warm-up (No Measure)
3 Rounds
10 PVC Pass Throughs
10 Behind the Neck Strict Press
-then-
2 Rounds
5 Goblet Squats
5 Calorie Bike
-then-
1 Rounds
10 Burpee
10 Barbell Back Squat
-then-
3-4 Minutes of Hip Mobility
Back Squat (Build to a heavy 3 for the day)
15:00 To build to a heavy 3
Recommended Warm-up Sets
5-5-3-2-2-3
*you do what works best for you, but if you do not have a game plan this is a good way to set up for a heavy 3
Metcon (AMRAP – Reps)
GPP
3 Rounds
1:30 on / :30 off
10 Power Snatch (95/65)
Max Rep Bar Facing Burpee
-rest 2:00-
3 Rounds
1:30 on / :30 off
15/12 Calorie Echo Bike
Max Rep Wallball (20/14) (10’/9′)
COMP
3 Rounds
1:30 on / :30 off
10 Power Snatch (105/75)
Max Rep Bar Facing Burpee
-rest 2:00-
3 Rounds
1:30 on / :30 off
20/15 Calorie Echo Bike
Max Rep Wallball (30/20) (10’/9′)
*big classes in 2 groups
Choose a weight that will allow challenging but unbroken sets on the power snatch.
We are looking for about :45-:30 seconds of opportunity for wallballs