CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The goal is to Row as fast as possible in order to give your partner as little time on toe to bar as possible. The score is total reps of Toe to Bar and the partner with the most Toe to Bar wins the workout. This should be a fun challenge for you all and provide a little more incentive to go fast on the rower. The rest creates a 1:2 work to rest ratio which should allow a good amount of time to hit each set as hard as possible.

Warm-up (No Measure)

2 Sets, For Quality

250/200m Row

10 Hollow Rocks

10 Bar Kip Swings

8 Bulgarian Ring Row s

10 Box Shoot Throughs

Strength (No Measure)

9:00 EMOM

min 1: 2/2 Turkish Get-Ups

min 2: :30 Wall Sit (Optional Weighted)

min 3: 8/8 Half Kneeling Rotational Ball Slams

Metcon (No Measure)

GPP

6 Rounds (3 each) For Max Reps

Partner 1: 500/425m Row

Partner 2: Max V-Ups

Rest 3:00 minutes between intervals

COMP

GPP

6 Rounds (3 each) For Max Reps

Partner 1: 500/425m Row

Partner 2: Max Toes to Bar

Rest 3:00 minutes between intervals

Score = Partner 1s Toe to Bar vs. Partner 2s Toe to Bar

(6 Total Rounds through, alternating partners)
Group up athletes with similar abilities.

Set monitors prior to the workout to 500 or 425m Rows with 3:00 rest.

*select workout

*new workout

*intervals distance

*set meters

*set rest to 3:00