Announcements

🤸‍♀️ Join Us for Our Handstand Clinic on October 14th! 🤸‍♂️

📌 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.

🚶‍♂️ 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.

⏳ Handstand Holds: Perfect your handstand balance and endurance with tips and tricks from our experienced coaches. Holding the line has never been this fun!

📅 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