CrossFit – Mon, Oct 9


🤸‍♀️ Join Us for Our Handstand Clinic on October 14th! 🤸‍♂️

📌 Handstand Push-Ups: Learn the technique and drills to master this impressive skill that strengthens your upper body and core. Whether you’re aiming for a single rep or multiple, we’ve got you covered.

🚶‍♂️ Handstand Walks: Explore the art of walking on your hands with balance and control. We’ll break down the steps to help you conquer the Handstand Walk.

⏳ Handstand Holds: Perfect your handstand balance and endurance with tips and tricks from our experienced coaches. Holding the line has never been this fun!

📅 Date: October 14th (11:00am-12:30pm)

Cost: $35 (Free with Premium Membership)

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today is the final 20 Rep Back Squat, finally! This has been a big build and a long one. We totally understand that. I guarantee that you are ready to pack on at least 10 more pounds by the last time you hit the 20 rep. A note about this Back Squat. Many called this a breathing 20 rep Back Squat because of how it feels and what we need to do to truly hit this right. Once you hit rep 12, the real challenge starts. Each rep thereafter will feel like you are really challenged. The final 8 reps might need an extra breath and brace at the top of each rep. For some the 20 rep Back Squat may take 2:00 minutes by itself. I would suggest working up to your working weight just hitting doubles or singles in order to minimize total volume here today and then give yourself a good amount of time after the 20 rep to decompress.

Warm-up (No Measure)

2 Sets 8:00 Cap

20/20 Lateral Banded Monster Walk Steps

10 Banded Air Squats

5 Barbell Kang Squats, 45/35lb

8 Strict Knees to Chest

Back Squat (15:00 to Build
20 Rep Max)

Compare to 8/21

Metcon (AMRAP – Rounds and Reps)



14 Toe to Bar

14 Wall Balls 20/14lb

42 Double Unders



14 Toe to Bar

14 Wall Balls 30/20

42 Double Unders

Bonus Fitness (No Measure)

Part A)

3 Sets, For Quality

10 Weighted Ring Rows , For Load

5/5 Hanging Straight Leg Around the Worlds from Rings

Rest no more than 2:00 b/s

Part B)

3 Sets, For Quality

10/10 Single Arm Dumbbell Row, heavy

15 V-Ups

Rest no more than 2:00 b/s