Announcements
π€ΈββοΈ Join Us for Our Handstand Clinic on October 14th! π€ΈββοΈ
π Handstand Push-Ups: Learn the technique and drills to master this impressive skill that strengthens your upper body and core. Whether you’re aiming for a single rep or multiple, we’ve got you covered.
πΆββοΈ Handstand Walks: Explore the art of walking on your hands with balance and control. We’ll break down the steps to help you conquer the Handstand Walk.
β³ Handstand Holds: Perfect your handstand balance and endurance with tips and tricks from our experienced coaches. Holding the line has never been this fun!
π Date: October 14th (11:00am-12:30pm)
Cost: $35 (Free with Premium Membership)
CrossFit Trivium – CrossFit
Warm-up (No Measure)
EMOM x 9
minute 1: 10 Air Squats + :10 Hollow
minute 2: 10 Alternating Step-Ups + :15-:20 Scapular Pull-Ups
minute 3: 5 Walking Inchworm to Hollow (3 second pause)
Back Rack Reverse Lunges (10:00 to Build to a 10 Rep Max (each leg))
Metcon (4 Rounds for reps)
GPP
EMOM x 16
Minute 1: Max Strict Pull-Ups
Minute 2: 10 Single DB Step-Overs 50/35 (24/20”)
Minute 3: 6 Sandbag Clean (to shoulder) 100/70
Minute 4: Rest
COMP
EMOM x 16
Minute 1: Max Strict Pull-Ups
Minute 2: 10 Dual DB Step-Overs 50/35 (24/20”)
Minute 3: 6 Sandbag Clean (to shoulder) 150/100
Minute 4: Rest
*pull-ups do not have to be unbroken
Bonus Fitness (No Measure)
3 Sets, For Quality:
12 Med Ball Slam 20/14lb, 9/6k
12 Dumbbell Seesaw Row
100/100ft (30/30m) Suitcase Carry