CrossFit – Sat, Oct 22

CrossFit Trivium – CrossFit

Warm-up (No Measure)

Take Pictures, Make Teams, Easy Jog


3 Rounds

9 Air Squats

6 Push-ups

3 Pull-ups or Ring Rows


2 Rounds

25′ Walking Lunge

5 Wallballs

Escape from Haddonfield (Time)

For Time:

400m Burden Run

Group 1: 50 Wallballs (each)

Group 2: 25 Medball Sit-up Throws (25′)

400m Burden Run

Group 2: 50 Wallballs (each)

Group 1: 25 Medball Sit-up Throws (25′)

400m Burden Run

200′ Synchro Walking Lunge
Each Team will have a 20lb,14lb,10lb Medball and also a 15lb Plate that all must be carried on the run.

Here’s Johnny! (Time)

For Time:

100 Double Unders

100 Single Unders

30 Pull-ups

30 Ring Rows

30 Thrusters (75/55)

30/25 Calorie Row

25 Toes to Bar

25 Knees to Chest

25/20 Calorie Bike

25 Box Jumps (24″/20″)

20/15 Calorie Ski

20 Lateral Burpee Over Rower
A little twist to a simple chipper

The Trivium Echo Bike Massacre (Calories)


15 Burpee Box Jump Overs (24″/20″)

30 Dumbbell Snatch

Max Calorie Echo Bike
Teams will waterfall into the workout starting with the burpee box jump over.

1 Athlete will use a 50lb DB

2 Athletes will use a 35lb DB

1 Athlete will use a 20lb DB

Teams will be able to choose which athlete will use which Dumbbell