CrossFit – Thu, Mar 16


Rope Climb Workshop March 24th @ 6:00pm

Sign Ups at the Front

No Yoga 3/16 and 3/19

CrossFit Trivium – CrossFit

Warm-up (No Measure)

25′ Walking Low Lunge Stretch

25′ Hamstring Scoops

25′ Walking Lunge Way Backs (lean way back at the bottom of each lunge)

25′ Punter Kicks


1:00 Kneeling Forearm Stretch (Fingers pointing at knees)


2 Rounds

5 Front Squats

5 Pull-ups

5 Push-ups

Front Squat (15 Minutes to Build a Heavy 4)

Aim for 85-92% of 1 Rep Max.

Recommend only doing 2-3 true working sets.

Start with 2-3 reps each set until you are ready to try an attempt at a 4 Rep Max. This will limit fatiguing before going for a true effort.

Accessory Work (done before the workout) (No Measure)

4 Rounds

5/5 Double DB Box Step Ups (20″ box)

rest 1:30

10/10 Foot Elevated Single Leg Glute Bridge

rest 1:30
go up in weight on the box step ups if able.

2x45lb plate for the elevation on glute bridge

Metcon (AMRAP – Rounds and Reps)



200m Run

5 Pull-ups

10 Push-ups

15 Air Squats
Goal is consistent rounds