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

Daily Focus (No Measure)

We are starting off the day with some Turkish Get-Ups as a targeted shoulder + midline primer before moving into the strength conditioning piece that very much has a functional bodybuilding feel to it. The main focus of the day is upper body pressing and midline stability. The workout will get very pumpy and global fatigue and interference will play an effect with this one. Spend the time talking through the points of performance for each movement and what the ideal stimulus of the day is. We want to keep athletes moving, but this is not a fast moving workout. This workout is meant to be done for strength conditioning work and with intent, so keep pace smooth rather than shooting for fast.

Warm-up (No Measure)

2 Rounds

10 Bootstrap Squats + Deep Squat Thoracic Rotations

10/10 Single Leg Glute Bridges

5/5 Bird Dogs

3 Inchworm Push-Ups

Turkish Get Up (EMOM x 8
1 Rep Each Arm)

Keep a straight arm position, eyes locked on KB, lean into elbow, then sit-up, bridge, pull leg through to low lunge, sit to half kneeling lunge position, then stand tall. Be sure to retreat with the same steps on the way down as way up in reverse. Sub out Single Arm Overhead Tall Kneeling to Standing

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 16

16/12 Calorie Echo Bike

8 Dumbbell Bench Press (50/35)

50m Farmers Carry (53/35)

6 Strict OR 12 kipping Handstand Push-Ups

COMP

AMRAP 16

16/12 Calorie Echo Bike

8 Dumbbell Bench Press (70/50)

50m Farmers Carry (70/53)

8 Strict Handstand Push-Ups
The idea is that the Kettlebell Farmer Carry will be done outside and athletes will come back in to do the other movements.

Longer transitions will allow for better opportunities to go unbroken.

Also, be okay with a first come first serve on the echo bikes in later rounds and use the C2 Bikes as an alternative when needed.

Bonus Fitness (No Measure)

4 Sets, For Quality

50/50ft (15m/15m) Single Arm Overhead Carry , For Load

20 Alternating V-Ups

:30/:30 second Paloff Press Hold

4e Hollow Body Single Kettlebell Bench Press (light)

*video has dual KB