Announcements

🎃👻 Get Ready for a Series of Unfortunate Events! 👻🎃

Join us for a ghoulishly fun Halloween Workout on Saturday, October 28th.

Event Details: 📅 Date: Saturday, October 28th 🕒 Time: 9:00am-11:00 📍 Location: [CrossFit Trivium] 👻 Dress Code: Come in your most creative and creepiest costume to participate!

What to Expect: We’ve brewed up 3 wickedly exciting team workouts for you. Get ready to unleash your inner fitness fiend!

CrossFit Trivium – CrossFit

Metcon (Time)

GPP

8 Rounds

2 DB Complex (50/35s)

30 Double Unders

100ft Farmers Carry 53/35

10/7 Calorie C2 Bike

Rest 1:00 minute between sets

COMP

8 Rounds

1 Legless Rope Climb

30 Double Unders

100ft Farmers Carry 70/53lb,

10/7 Calorie Echo Bike

Rest 1:00 minute between sets
DB Complex= 1 Burpee + Squat Clean Thruster

Weather permitting (100′ Farmer Carry is outside)

Daily Focus (No Measure)

Today, we are getting into a grip intensive workout with the focus on the legless rope climb. We really want to see athletes practice and play around with technique to get their legless rope climbs and in an effort to keep the time domain similar, rope climbs consistent across, and overall flow of the workout in the way that we want it we are moving to a 15/12ft legless. This will shorten the normal rope climb for most women, but due to the interference and overall flow to the workout this should be the correct scale for the day.

This is built directly as a progression from last Thursday’s workout as it has similar movements and effect with a slightly different spin on it. We don’t often like to keep similar movements week to week, but in acute doses and at the right times it is helpful for those that come to class frequently to get a similar stimulus with a progression on top of it. I.e. We have moved to legless rope climbs here and put a little more of a time constraint on the other movements.

The flow of this workout should work well in a class setting as the legless is meant to be short and fast and allow for the other pieces to be rotated through in time for the ropes to become open. Same goes for the bike as we are looking at a calorie count that should be done in 30 seconds or less. The goal is to maintain some speed here and get it done quickly before that minute reset.

Bonus Fitness (No Measure)

4 Sets, For Quality

:30 Alternating Plank Hip Drops

8/8 Single Arm Turkish Sit-Ups

:30 Weighted Wall Sit