CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The goal being that we are still moving, tackling specific targeted pieces, but not putting any excess strain on the body. For the workout today, we want the machines to be at a calorie count that allows for recovery between movements and to be completed in under 50 seconds with an effort in the 65-70% range to keep overall RPE low. Remind athletes to focus on their breath and the ability to sustain with lower effort. This is Zone 2 CrossFit.

Warm-up (No Measure)

5:00 Coach Led Stretch

-then-

2 Rounds

5 Calorie Bike

5 Box Jumps

5 Calorie Ski

:20 Plank

Metcon (AMRAP – Rounds)

GPP

EMOM x 40

Min 1: 10/8 Calorie Echo Bike

Min 2: 10 Box Jump Over (24″/20″)

Min 3: 10/8 Calorie Ski Erg

Min 4: 10 Toes to Bar

COMP

EMOM x 40

Min 1: 13/10 Calorie Echo Bike

Min 2: 10 Box Jump Over (30″/24″)

Min 3: 13/10 Calorie Ski Erg

Min 4: 12 GHD Sit-ups

Bonus Fitness (No Measure)

4 Sets, For Quality

15 Ring Hamstring Curls

:30/:30 Star Plank

100/100ft (30/30m) Single Arm Suitcase Carry