Announcements
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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
Gymnastics Skills and Drills (No Measure)
10:00-15:00
Low Ring Muscle Up Progression
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 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