CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are focused on a little more strength and stability today with the goal of building up towards a heavy Turkish Get-Up in the first part of the workout, then using that heavy to give us a gauge for what we actually want to do in the workout today. Many don’t like putting the Turkish Get-Up in a workout setting, but by placing it in an EMOM we allow for more control, intent, and appropriate loading with the movement pattern. The combination of movements today will pack a punch for shoulder and midline stamina, while creating a good little sweat and just enough breathing. Plan on this one building challenge towards the later rounds with round 6 finishing with an all out Row Sprint.

Warm-up (No Measure)

2-3 Sets, For Quality

1:00 minute Ski or Row

10 Rower Ab Rollouts

15/15 seconds Contralateral Single Arm Single Leg Plank Hold

5/5 Turkish Sit-ups

5/5 Half Kneeling Windmills

Turkish Get Up (Spend 10:00 minutes building to a Heavy Turkish Get-Up or each arm
)

Metcon (AMRAP – Rounds)

GPP

EMOM x 24

Min 1: 1/1 Turkish Get-Ups (3 5/24)

Min 2: 14 V-Ups

Min 3: 7/7 Single Arm Dumbbell Snatch (50/35)

Min 4: 14/11 Calorie Row

COMP

EMOM x 24

Min 1: 1/1 Turkish Get-Ups ( 53/35)

Min 2: 14 V-Ups

Min 3: 7/7 Single Arm Kettlebell Snatch

Min 4: 14/11 Calorie Row

Bonus Fitness (No Measure)

3 Sets, For Quality

10/10 Single Leg Barbell Hip Thrust

20 Russian Twists (Over and Back = 1 Rep)

30 Banded Glute Bridge March