CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are getting after a fun, different style workout with 3 rounds, where the first two movements in each round stay the same and the third movement changes. The intent of the workout today is around muscular endurance and aerobic stamina with an emphasis on gymnastics pulling strength and endurance. We will move from Toe to Bar to Strict Pull-Ups to the Burpee Pull-up/Bar Muscle Up as a fun finish to the workout today. We want to keep the warm-up tight and to the point today to talk through Toe to Bar technique. We should have time to add in the bodybuilding finisher today which is the “Bicep 21s”, which is always a fun pump.

Warm-up (No Measure)

2 Sets

:30 seconds Jump Rope Practice

10 Deep Lunge Mountain Climbers

:15 second Active Hang + :15 Second Passive Hang

8 Ring Rows @ 2020 Tempo

:15 second Tuck L-Hang

Metcon (Time)

GPP

3 Rounds, For Time:

66 Double Unders

33 Wall Balls, 20/14 (10/9′ Target)

“X” Gymnastics Movement

“X” Gymnastics:

Round 1: 22 Toe to Bar

Round 2: 11 Strict Pull-Ups

Round 3: 11 Burpee Chest to Bar Pull-ups

COMP

3 Rounds, For Time:

100 Double Unders

33 Wall Balls, 20/14 (11’/10′ Target)

“X” Gymnastics Movement

“X” Gymnastics:

Round 1: 33 Toe to Bar

Round 2: 22 Strict Pull-Ups

Round 3: 11 Burpee Bar Muscle Ups

Bonus Fitness (ideally in class) (No Measure)

3 Sets

Bicep 21s

Rest as needed between set

7 Lower Half Reps

7 Upper Half Reps

7 Full Range of Motion Reps

Mobility (Ideally in class) (No Measure)

1:00/1:00 minute Couch Stretch

1:00/1:00 minute Extended Arm Lizard Pose

1:00/1:00 minute Frog Pose

1:00 /1:00 minute Crossbody Lat Stretch