CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are tackling some good skills for our gymnastics progressions that will help us progress, but also recover from the last few weeks of intensity. We are looking to build in some good progressions today and allow all athletes to tackle something new that helps them move the needle forward and feel successful today. For the conditioning piece today we are looking to hold a steady pace throughout and move with intent from movement to movement. We ideally should be able to start athletes on different stations in order to work in better class management, but if needed choose a different machine for each row minute as opposed to keeping as the row on each minute.

Warm-up (No Measure)

2 Sets: For Quality

:40 second Row

:30 second Scapular Pull-Ups

2 Wall Walks

:10 second Angled Wall Facing Handstand Hold to Seven Position

Gymnastics Work (No Measure)

In 12:00 Accumulate

10 Skin the Cats

2:00 minutes Freestanding Handstand Hold
Modify with Handstand Hold attempts and Wall Supporting Handstand Holds

Metcon (AMRAP – Rounds)

GPP

EMOM x 18

Min 1: 200/175m Row

Min 2: 12 Sumo Deadlift High Pulls 75/55lb

Min 3: 400/350m C2 Bike

Min 4: 12 Alternating DB Box Step-Ups (35/20s) (24″/20″)

Minute 5: 150/125m Ski

Min 6: 16 American Kettlebell Swings 35/25

COMP

EMOM x 18

Min 1: 200/175m Row

Min 2: 12 Sumo Deadlift High Pulls 95/65lb

Min 3: 400/350m C2 Bike

Min 4: 12 Alternating DB Box Step-Ups (50/35s) (24″/20″)

Minute 5: 150/125m Ski

Min 6: 16 American Kettlebell Swings 53/35
Coaches please organize athletes into teams that will share equipment.

Bonus Fitness (No Measure)

5 Sets: For Quality

:15 / :15 second Copenhagen Plank

:15 / :15 second Star Plank

:15 / :15 Single Leg RDL Iso Hold