Announcements

Cold Plunge is under renovation. We will have it up and running as soon as possible .

The Sauna is still availaible

CrossFit Trivium – CrossFit

Daily Brief (No Measure)

We are getting into a Murph Prep Style day with the today’s workout. One round of “Candy” is 20 Pull-Ups + 40 Push-Ups + 60 Air Squats. So, with this workout we broke one round of that into 2 sets on either side of a 400m run and created a 3 sets style workout to get in about 60% of the volume of “Murph” in this workout with the goal of building volume and intensity as we move closer to completing the full workout in a couple weeks. The goal for each set is to maintain around 5k pace on the run as we move into a quick set of 10-20-30 of the Pull-Up, Push-Up, Air Squat combo, before heading back out the door and then back down the ladder of 30-20-10 into a final 200m Sprint. Note that you get that 2:00 minute rest period to just recharge, reset and get ready to tackle the next set. Keep each round in sub 10 minutes is the ultimate goal for athletes to keep in order to maintain the stimulus and time domain of the workout.

Warm-up (No Measure)

400m Run

Mobility

40 second Dead-Hang or 20/20 Single Arm Hang

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

Specific Warm-Up

2 Sets, For Quality

10/10m High knees – Butt kicks

20 Bear Plank Shoulder Taps

10 Scapular Pull-Ups

20 second Glute Bridges

Metcon (Time)

GPP 2 Rounds

COMP 3 Rounds

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

400m Run

30 Air Squats

20 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 between sets