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 Focus (No Measure)

We are tackling a fun pumpy style workout today with a challenging core finisher. This is a different style workout with a waterfall style feel to it in a partner AMRAP format. The idea is to build to weights that are around 50-55% of 1RM for the Bench Press and loads that athletes can maintain unbroken for on the Dumbbells. This will keep things moving consistently throughout the entire AMRAP with very little rest periods as athletes will generally just need a little break waiting for their partners to complete the Devils Press before rotating stations.

The warm-up and workout should allow for tie to go through the core finisher, so build that in today as a fun community builder that will put the final topper on the workout today.

Warm-up (No Measure)

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

into..

3 Rounds

10 Empty Barbell Bench Press

10 KB RDL

5 Push-ups

5e Box Step Ups

Partner Metcon (AMRAP – Rounds and Reps)

AMRAP 20 w/Partner

15 Bench Press

10 Dual Dumbbell Box Step-Ups 20”

5 Devils Press

GPP

Barbell: 115/75lb

Dumbbells: Single DB 50/35

COMP

Barbell: 135/95lb

Dumbbells: 2×50/35

Core Finisher (No Measure)

4 Sets

:25-:20-:15-:10 L-Sit

-rest :30-

15 V-Ups

-rest :30-

60 second Weighted Forearm Plank

-rest as needed-

The L-Sits are ideally unbroken today, but for those longer sets, you may break them up as needed.