CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today’s focus is all about consistency and enduring through a solid 40-minute workout. We’ve been building up to this by incorporating longer segments in our previous 40-minute EMOM sessions. But today’s challenge is a bit different. Instead of those quick bursts of intensity, we’re shifting gears. Athletes will need to maintain a steady and consistent pace throughout this entire 40-minute EMOM.

It’s all about staying in the zone, nailing those correct breathing patterns, and keeping a rock-steady rhythm. We’re throwing a couple of options your way – with the ideal option being the ski erg for the day, but the rower also being a great option.

Now, to keep things running smoothly, we’ve got a plan. We can either start in a waterfall setup, giving everyone their space and ensuring the workout flows seamlessly. Or, we can stagger the start times by 3 minutes to accommodate multiple groups, ensuring nobody overlaps on the machines or has to wait to use the dumbbells and kettlebells.

So, team, get ready to embrace the challenge, maintain that consistency, and keep moving for the entire 40 minutes. Let’s make today’s workout count!

Warm-up (No Measure)

2 Rounds

30 seconds Echo Bike

10 Alternating Samson Lunge

30 seconds Row or Ski

8/8 Suitcase Kettlebell Deadlifts

Metcon (4 Rounds for time)

GPP

Every 10:00 minutes, 4 Sets

35/25 Calorie Echo Bike

20 Single Dumbbell Box Step-Overs 24/20” , 50/35lb

400/350m Row

200ft Dual Kettlebell Farmers Carry 53s/35s

COMP

Every 10:00 minutes, 4 Sets

40/30 Calorie Echo Bike

20 Single Dumbbell Box Step-Overs 24/20” , 50/35lb

400/350m Ski

200ft Dual Kettlebell Farmers Carry 70/53

Bonus Fitness (No Measure)

4 Sets : For Quality

20/20 second GHD Pallof Press Hold

20/20 seconds Copenhagen Plank

10 Plank Hip Drops , Slow and Controlled