CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are moving into an aerobic capacity and midline stamina builder here today with a longer workout that targets lactate threshold with the goal of hitting 8:00 minutes at threshold with 2:00 minutes rest between efforts. The goal today is to develop better consistency on toe to bar under fatigue and teach athletes about pacing strategy. If you go out hot on this one it will not end up well in the end. Spend time going through mechanics on the rower and toe to bar prior to the workout to help athletes build efficiency for this long workout.

Warm-up (No Measure)

Row 50 sec – 40 sec – 30 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

Row 40 sec – 30 sec – 20 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

Row 30 sec – 20 sec – 10 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

Each Segment on the Rower is done as Easy – Moderate – Fast, but increased pace as the intervals get shorter

Metcon (Time)

GPP

3 Sets, For Time:

400/350m Row

into:

3 Rounds

10 Burpees to Target

5 Toe to Bar

Into:

400/350m Row

Rest 2:00 minutes between sets

COMP

3 Sets, For Time:

500/450m Row

into:

3 Rounds

10 Burpees to Target

10 Toe to Bar

Into:

500/450m Row

Rest 2:00 minutes between sets

Time Cap: 40

Primary Objective: Sub 8:00 minutes each set

Secondary Objective: Slightly Faster second 500/450m Row
Focus: Be sure to pace the first Row appropriately to ensure good intensity on the 3 round couplet to follow. You can definitely lose time if you start too fast on that first row. Push yourself on the final Row of each set to be faster than your first as you have the full two minute rest to follow.

Sub Toes to Bar with Kipping Knees to Chest if possible.

For Confirmation:

You will do 3 Sets of 3 Round of Burpees and Toes to Bar.

For Comp this means 90 toes to bar total.

Bonus Fitness (No Measure)

3 Sets, For Quality:

20 Alternating Barbell Landmine Rotations , Light Load

100/100ft (30/30m) S ingle Arm Kettlebell Suitcase Carry , Heavy Load

10 Dual Kettlebell Turkish Sit-Ups , Light Load