CrossFit Trivium – CrossFit
Daily Focus (No Measure)
Today, we are getting into a quality session here today with the focus on developing our handstand walk as well as building some good rowing technique and conditioning. The total workout will take 18:00 minutes, which means that we do have some time to go through handstand walk skills and progressions today, which will help athletes develop their skills as well as allow you to fine tune your coaching acumen. If you have a high skill class that doesn’t need as much time for the handstand walk skills and progressions we can spend that extra time with the optional accessories and building some extra support work for the shoulders.
Warm-up (No Measure)
2 Sets
2:00 minute Rowing Technique Focus: (30 seconds Arms Only, 30 seconds Body and Arms, 30 seconds Legs and Body, 30 seconds Full Strokes)
1:00 minute Alternating Knee Hug + Lunge and Twist
:30 second Wall Facing Handstand Hold, focusing on body alignment and positions
:30 second Wrist Circles
-then-
10:00-15:00 of Handstand Walk Progression
Workout Primer (No Measure)
2 Sets
1:00 Row (:30 second easy, :20 second moderate, :10 second sprint)
25′ Handstand Walk or 2 Wall Walks
Metcon (AMRAP – Reps)
4 Sets:
AMRAP 3
500/425m Row
Max Wall Walk in remaining time
Rest 2:00 minutes between sets
COMP
4 Sets:
AMRAP 3
500/425m Row
Max Distance Handstand Walk
Rest: 2:00 minutes between sets
For Comp just log how many feet covered 1′ = 1 rep
Bonus Fitness (No Measure)
Every 4:00 x 4
3/3 Turkish Get-Up
For Load 5 Bench Press
For Load 7 Strict Ring Dips, 21×2 Tempo