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)
5 Front Squats
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)
5/5 Double DB Box Step Ups (20″ box)
10/10 Foot Elevated Single Leg Glute Bridge
go up in weight on the box step ups if able.
2x45lb plate for the elevation on glute bridge
Metcon (AMRAP – Rounds and Reps)
GPP and COMP
15 Air Squats
Goal is consistent rounds