CrossFit – Mon, Oct 17

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