Announcements
5 Week Aerobic Conditioning Class Starts April 11th
Every Tuesday and Thursday Night
Focus on 2k Row and 5k Run, Improve Technique, Understand Energy Systems, and Personalized Paces for each session
Sign up at the front and ask Coach Matt for more details
CrossFit Trivium – CrossFit
Warm-up (No Measure)
4:00 Foam Roll Quads and Hamstrings (try to work on adductors as well
-then-
2 Rounds
3/3 Worlds Greatest Stretch
:20 Hollow Hold
3 Strict Pull-ups or Ring Row
-then-
2 Rounds
100m Row
100m Ski
2 Sandbag Cleans
(coaches work with athletes on how to safely pick up the sandbag)
-then-
Waterfall into the workout please. start a new heat every 5:00. this should give enough time for the first group to finish the skierg before the second wave.
Metcon (Time)
GPP
2 Rounds for Time
1000m/800m Row
750m/600m Ski
10 Sandbag Cleans (100/75)
2 Rope Climb
rest 5:00 between rounds
COMP
2 Rounds for Time
1000m/800m Row
750m/600m Ski
10 Sandbag Cleans (150/100)
1 Legless Rope Climb
4 Rope Climb
rest 5:00 between rounds