CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The goal today is to allow some good breathing and get the heart rate elevated in this 3 round workout. We are mimicking the idea of doing a 3 x 1 mile run session on the track with this mixed mono couplet. The focus is sustainable strong paces across with the goal of completing each interval in 8:00 minutes and allowing for 4:00 minutes rest between each. Those that are pushing the time domain up to 10:00 minutes on the first set should reduce the volume on rounds 2 and 3 to keep with the same stimulus.

Warm-up (No Measure)

3 Sets, For Quality

1:00 Echo Buke

25’e A-Skips + B-Skips

10e Lateral Leg Sweeps

10 Mountain Climber Lunge to Stretch

30 second Glute Bridge March

Metcon (3 Rounds for time)

GPP

Every 12:00 x 3

1000/850m Bike Erg

1000/800m Row

500/400m Ski Erg

COMP

Every 12:00 x 3

1200/1000m Bike Erg

1000/800m Row

600/500m Ski Erg
Scale Distances back equally to be able to complete under 10:00

Bonus Fitness (No Measure)

4 Sets, for Quality

8/8 Half Kneeling Kettlebell Chop and Lift

:30/:30 second Pallof Press Hold

10/10 Single Leg Barbell Hip Thrust