CrossFit Trivium – CrossFit

Daily Focus (No Measure)

This workout is meant to be more of a quality active recovery piece than a push for best overall time. Let athletes know this and tell them they can cruise on this workout and focus on staying intentional with the movements while also getting in some double under practice.. Have athletes work on breathing mechanics and keeping the stroke rate on the rower at around 26-28 spm rather than pushing for a high stroke rate today. Smooth, strong strokes is the name of the game and will help develop better mechanics.

Warm-up (No Measure)

9:00 minute EMOM, Alternating Stations

Minute 1: 200/170m Row

Minute 2: 30 Singles or 15 Double Unders + 10 Plank Shoulder Taps

Minute 3: 8 Ring Rows + 8 Alternating Box Step-Ups

Metcon (Time)

GPP

3 Rounds For Time

1000m Row

50 Double Unders

20 Single DB Box Step Overs (50/35) (20″ for all)

COMP

3 Rounds For Time

1000m Row

100 Double Unders

20 Double DB Box Step Overs (50’s/35s) (24″/20″)

30:00 Time Cap

Bonus Fitness (No Measure)

5 Sets: For Quality

:15 / :15 second Copenhagen Plank

:15 / :15 second Star Plank

:15 / :15 Single Leg RDL Iso Hold

Quality Isometrics today for hip and back health. Take these seriously and they will make you feel so much better.