Announcements

If you haven’t taken our survey yet, please do right HERE. We want to know your thoughts!

Holiday Schedule

Monday, December 25th (no classes)

Tuesday, December 26th (7am, 11:30am, 4,5,6pm + Open Gym)

Monday, January 1st (no classes)

Tuesday, January 2nd (normal schedule)

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Heading into our next block of training in preparation for both the Open and Quarterfinals, Ring Muscle-Ups will become a large focus point of ours to help prepare you for the upcoming season.

The goal of this session is to build technique and start the progression moving into developing capacity and stamina in the Ring Muscle-Up.

Warm-up (No Measure)

2 Sets, For Quality:

10 Hollow Rocks + 10 Arch Rocks

10 Scapular Push-Ups

5 Walking Inchworm to Hollow

8/8 Single Arm Ring Rows

:15 second Ring Support Hold

Gymnastics Skills and Drills (No Measure)

10:00-15:00

Low Ring Muscle Up Progression

Gymnastics Skill Work (AMRAP – Reps)

Ring Muscle-Ups

EMOM x 4

4 Reps

-Rest 2:00-

EMOM x 4

3 Reps

-Rest 2:00-

EMOM x 4

2 reps

or

3 Sets

EMOM x 4

5 Pull-Ups + 5 Ring Dips

Rest 2:00 minutes between sets

or

3 Sets

EMOM x 4

5 Ring Rows + 5 Ring Push-Ups or Push-Ups

Rest 2:00 minutes between sets

Metcon (AMRAP – Reps)

GPP

3 Sets

AMRAP 2

15 Toe to Bar

-Max Dual DB Bench Press 50/35

Rest 1:00 between sets

COMP

AMRAP 2

25 Toe to Bar

-Max Dual DB Bench Press 70/50lb,

Rest 1:00 between sets

Bonus Fitness (No Measure)

4 Sets, For Quality

30 Second Seated Ski Erg , Damper @ 8/7, (High Effort 8/10 RPE)

10-15 Tall Kneeling Straight Arm Banded Lat Pull-Down

10-12 Parallette Push-Ups

Rest as needed between sets