CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The focus today is on muscular endurance and aerobic capacity. We will be starting each AMRAP with an escalating distance run, where the goal is to hit more reps in the first set, and then as the runs become longer the sets will reduce in reps to allow for a similar amount in each AMRAP. The idea should be to maintain a similar pace across all 3 sets for the run, wall balls and strict pull-ups. Due to the fact that this workout is 30 minutes long we are building in a good little conditioning primer style warm-up to get athletes up to speed and ready to go by the end of the warm-up.

Warm-up (No Measure)

Run 100m-200m-300m

*after each run*

10 Deep Lunge Mountain Climbers

10 Air Squats

:15 second Dead-Hang + :15 second Active Hang

Metcon (AMRAP – Reps)

GPP

AMRAP 8

Buy in: 600m Run

-in remaining time-

AMRAP

18 Wall Balls 20/14lb

12 Strict Pull-Ups

-Rest 3:00 minutes-

AMRAP 8

Buy In: 800m Run

-in remaining time-

AMRAP

15 Wall Balls 20/14lb

9 Strict Pull-Ups

-Rest 3:00 Minutes-

AMRAP 8

Buy In: 1000m Run

-in remaining time-

AMRAP

12 Wall Balls 20/14lb

6 Strict Pull-Ups

COMP

AMRAP 8

Buy In: 600m Run

-in remaining time-

AMRAP

18 Wall Balls 30/20lb

9 Strict Chest to Bar Pull-Ups

-Rest 3:00-

AMRAP 8

Buy In: 800m Run

-in remaining time-

AMRAP

15 Wall Balls 30/20

7 Strict Chest to Bar Pull-Ups

-Rest 3:00-

AMRAP 8

Buy In: 1000m Run

-in remaining time-

AMRAP

12 Wall Balls 20/20

5 Strict Chest to Bar Pull-Ups
We are building out the run to be a focused piece of today’s workout. Ideally we look to hold a hard and challenging pace that allows us just enough energy left to get right to the Wall Balls and hit a big set. The strict pull-ups should allow for some rest and breathing to come back.

Bonus Fitness (No Measure)

For Quality:

Accumulate the following reps & times:

2:30/2:30 minute Side Plank Hold

60-80 V-Ups

100 Russian Twists 35/25lb (15/10kg) plate