Announcements

Barbell Workshop

December 22 6:00pm

Fundamentals of Olympic Lifting with a focus on the Snatch

$35

*free to Premium Members

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CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Repeat Wod from Nov 2. This means that you have a good idea of the style and flow of this workout along with a goal to hit and improve upon. The focus here is on aerobic conditioning and midline stamina. We want to tackle some solid sets on Toe to Bar while maintaining consistent paces on the Echo and Double Unders.

Warm-up (No Measure)

3 Sets, Increasing Intensity

30 second Bike

15 second Transition

30 second Jump Rope Practice

15 second Transition

30 second Scapular Pull-Ups

15 second Transition

30 second Alternating V-Ups

15 second transition

Strength (No Measure)

EMOM x 12

Min 1: 5-8 Deficit HSPU

Min 2: 5-8 Strict Chest to Bar Pull-ups

Min 3: 5-8 Strict Ring Dips

Min 4: Rest

Metcon (from Nov 2) (Time)

GPP

For Time:

60 Double Unders

30/21 Calorie Echo Bike

15 Toe to Bar

40 Double Unders

20/14 Calorie Echo Bike

15 Toe to Bar

20 Double Unders

10/7 Calorie Echo Bike

15 Toe to Bar

COMP

For Time:

100 Double Unders

30/21 Calorie Echo Bike

20 Toe to Bar

100 Double Unders

20/14 Calorie Echo Bike

20 Toe to Bar

100 Double Unders

10/7 Calorie Echo Bike

20 Toe to Bar

Bonus Fitness (No Measure)

Accumulate

3:00 Weighted Plank

2:00/2:00 High Low Crossbody KB Carry

1:00 L-Sit