CrossFit – Thu, May 9


Cold Plunge is under renovation. We will have it up and running as soon as possible .

The Sauna is still availaible

CrossFit Trivium – CrossFit

Daily Brief (No Measure)

We have a fun 20:00 minute EMOM today with a triplet of Handstand Walks, Calories on the Rower, and Alternating Dumbbell Snatches. The focus today will be to work on Handstand Walk progressions and skills to help athletes get better at the Handstand Walk prior to starting the workout, then picking a progression that allows for consistent movement and pushing that heart rate up a bit in the workout. This could be a progression to Wall Walks, Wall Facing Handstand Shoulder Taps, or attempting 5ft (1.5m) out on the floor at a time. The goal today is to keep an even effort across all movements, so focus to keep moving in all minutes even though on the Row and Dumbbell Snatch, you can get more reps done. We have made the standard 1m (3ft) to equal 1 rep today to try to even things out in terms of the most bang for your buck in this workout. This means that if you get 60ft completed, that will be 20 reps for the Handstand Walk minute.

Warm-up (No Measure)

2-3 Sets

12/9 Calorie Row

1 Wall Walk

10 Wall Facing Shoulder Taps

6/6 Dumbbell Snatch (Light)

10 Hollow Rocks

10 Arch Rocks

Gymnastics (No Measure)

Handstand Walk Skills and Drills

Metcon (5 Rounds for reps)


EMOM x 20

Min 1: Max Wall Walk

Min 2: Max Calorie Row

Min 3: Max Alternating Dumbbell Snatch 50/35

Min 4: Rest


EMOM x 20

Min 1: Max Handstand Walk

Min 2: Max Calorie Row

Min 3: Max Alternating Dumbbell Snatch 70/50

Min 4: Rest

*set cones or clips every 3′ for the handstand walk (up to 24′)

Every 3’= 1 Rep

Bonus Fitness (No Measure)

3 Sets, For Quality

20 second Tall Kneeling Dual Kettlebell Overhead Hold

30/30 second Standing Paloff Press Hold

100/100ft (30/30m) Chaos Suitcase March