CrossFit Trivium – CrossFit
Warm-up (No Measure)
Take Pictures, Make Teams, Easy Jog
-into-
3 Rounds
9 Air Squats
6 Push-ups
3 Pull-ups or Ring Rows
-then-
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)
AMRAP 7
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