CrossFit Trivium – CrossFit

Warm-up (No Measure)

:30/30 Second Pigeon Stretch

:30/30 Second Standing Calf Stretch

:30 Second Cobra Pose & :30 Second Child’s Pose

Directly into:

2 Sets, For Quality:

1:00 minute Row (Easy pace)

10 Barbell Good Mornings @ 45/35lb

30 Single Unders

10 Scorpion Rotations

Primer (No Measure)

2 Rounds

200m Row

5 Deadlifts

25 Double Unders

Rest 1:00 minute

1 Round @ Pace

300m Row

10 Deadlifts

50 DU

*Note to record your 1 round at pace and practice transitioning back into the rower quickly and getting the fly wheel up and running. Having a pace and split that you feel you can hold for the duration will help you develop a strategy and pacing structure to hit this workout at.

Athlete Notes/ Strategy (No Measure)

This workout is heavily weighed on your Row, be sure to find a pace from the start you can be consistent with or perhaps even increase as you start working through the rounds.

Keep your transitions quick between movements, there is valuable time you can lose in this workout if you do not transition with intention, keep your foot straps loose and start pulling the row handle as you’re transitioning onto the seat.

Big sets on the Deadlifts & Double Unders is the goal, however if you’re less experienced with Double Unders or the loading is more towards the heavier side, be sure to have scheduled breaks in your sets but keep them honest and consistent round to round, take a couple breaths and then start working again. Do not be shy of breaking the Deadlift into quick 5s and the dubs in to two quick sets of 25 reps.

24.2 (AMRAP – Rounds and Reps)

AMRAP 20

300m Row

10 Deadlifts (185/125)

50 Double-Unders