Announcements

Prom of the Decades for ALS | Sept. 2nd @ 7PM!

PLEASE PURCHASE YOUR TICKETS THROUGH THIS LINK ASAP IF YOU HAVE NOT DONE SO ALREADY!!!

Food, desserts & drinks are provided! *Drinks include soda, water, beer, wine, champagne, hard seltzer, AND signature mocktail!

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, the focus is speed and working into an equal work to rest style workout that is built around power output and leg pump. If your class size doesn’t allow for enough rowers just work alternating rounds with a partner to keep the 1:1 work to rest ratio. Alternatively we can start on a delay of about 3:00 minutes to get athletes to work in teams of 3 or just sub an alternative machine for 1 part of the interval. Remember to talk through the difference of the box jump and box jump over as we are practicing two types of box jump here with one requiring full extension on top of the box.

Warm-up (No Measure)

3 Sets, For Quality

1:30 Row (:30 ez, :30 mod, :30 hard)

10 Alternating Box Step-Ups 24/20”

10 Down Dog Toe Taps

10 Deep Lunge Mountain Climber Lunges

Primer (No Measure)

2 Burpee Box Jumps

:20 seconds Row @ Pace

4 Box Jump Overs

:20 second Row @ Pace

2 Burpee Box Jumps

Partner Metcon (Time)

12 Rounds For Time:

5 Burpee Box Jumps 24/20”

250/220m Row

10 Box Jump Overs 24/20”

250/220m Row

5 Burpee Box Jumps 24/20”

12 Round for Time:

5 Burpee Box Jump Overs 30/24”

250/220m Row

10 Box Jumps 30/24″

250/220m Row

5 Burpee Box Jump Overs 30/24”
This is a “you go/ I go” style workout.

Athlete 1 will complete a full round then Athlete 2 will complete a full round. 6 Rounds Total for each athlete

Bonus Fitness (No Measure)

4 Sets, For Quality

:18/:18 Second Copenhagen Plank

:15/:15 Side Ring Plank

12-15 Ring Hamstring Curls