Announcements

Ring Muscle Up Clinic

July 15th 11:00am

$30

CrossFit Trivium – CrossFit

Daily Brief (No Measure)

We have a fun little partner workout here today that should take a good amount of time to complete as well as create some good fun by getting partners to communicate and work well together in order to complete the work. The goal today is to really hit the midline and challenge muscular endurance. Go over what the style of the workout looks like for all athletes and let them know that the final 1000m should be a full blown sprint while on the rower, which will challenge your ability to hold a quality braced position in our hollow hold. Go over the points of performance for the alternating devils press and get athletes to understand how to make more fluid and aerobic.

Warm-up (No Measure)

8:00 minute EMOM, Alternate each minute:

Min 1: 20 second row easy / 20 second row moderate

Min 2: 6 Inchworm Push-Ups

Min 3: 5x (2 Alternating Step-Up + 1 Box Jump)

Min 4: 10 Alternating Single Arm Dumbbell Hang Snatch

Metcon (Time)

GPP

For Time: w/partner

2000m Row Buy-In

*Partner Holds Forearm Plank

into..

For Time

10-9-8-7-6-5-4-3-2-1 (Each)

Alternating Single Dumbbell Devils Press 50/35lb,

Box Jump Overs 24/20”

into..

1000m Row Cash-Out

*Partner Holds Hollow Hold

Time Domain: 25:00-30:00 minutes

Time Cap: 35:00 minutes

COMP

70/50lb Single Dumbbell for workout