CrossFit Trivium – CrossFit
Warm-up (No Measure)
EMOM x 6
Min 1: 5/5 PVC Around the World + 10 Goodmornings
Min 2: 5 Box Jump + 10 Air Squats
Min 3: 5 Ring Row + 10 Scap Pull-ups
10 Min Mobility Session
Focus on T-Spine and Shoulders to today
20/15 Calorie Row
20/15 Calorie Ski
20/15 Calorie C2 Bike
rest 2:00 between rounds
GPP- Total time to complete
Comp- slowest of the 5 rounds
Waterfall the athletes into this workout if the classes are big, and be okay with extending the rest time if needed. I’d rather groups start at the same time and be able to use that as motivation.
That being said, these should be sprint efforts. Focus on strong starts at each erg to get the flywheel spinning.
Each one of these implements should take about 1:00 or less, so consider scaling the calories to allow for a sprint effort.
Bonus Fitness (No Measure)
50 Back Extensions
50 Banded Good Mornings