CrossFit Trivium – CrossFit
Daily Focus (No Measure)
We have a fun conditioning + high skill focused Thursday leading into the last week of the Open. The goal today would be to give athletes a specific modification that is targeted to where they are at and will make them feel successful. We will be combining the Echo with the Carry for a little aerobic and grip work and then get into a Run and Handstand combo to get the heart rate up into some technical capacity work on the Handstand. We can always sub machines out and have fun with progressions on a day like today, but the overall goal is to move for about 4:00 minutes, with a 1:00 minute rest.
Warm-up (No Measure)
2 Sets
:30 Echo Bike
1 Wall Walk + 10 Shoulder Taps
:30 Echo Bike
10 Dual Dumbbell Deadlifts
Gymnastic Skills (No Measure)
We would like coaches to spend roughly 6:00 minutes here working through progressions, noting that the workout is 40:00 minutes long which leaves about 20:00 minutes for the whiteboard brief, warm-up and progressions. Ideally what we would want to do is work the progressions into the warm-up today, which is how it is written, but you can refer to this video brief on a way to work through all the different mods.
Handstand Walk Skills , Drills, and Progressions
Metcon (8 Rounds for time)
GPP
Every 5:00 x 8
Station 1:
40/30 Calorie Echo Bike
200′ Farmers Carry 50/35lb,
Station 2:
600m Run
50ft Handstand Walk
*sub with 30 Wallfacing Shoulder Taps
COMP
Every 5:00 x 8
Station 1:
40/30 Calorie Echo Bike
200ft Farmers Carry 70/50lb,
Station 2:
600m Run
100′ Handstand Walk
Farmer Carry Outside
Look to be off the Echo Bike and done with the run in 3:00 or less.
Bonus Fitness (No Measure)
3 Sets, For Quality
:30/:30 Side Plank
1:00 Weighted Plank
:30 second Hollow Rocks