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