CrossFit – Thu, Dec 7

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


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:


500/425m Row

Max Wall Walk in remaining time

Rest 2:00 minutes between sets


4 Sets:


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