CrossFit Trivium – CrossFit

Daily Brief (No Measure)

We are starting off the day with some Freestanding Handstand Practice today. The goal is to get 10:00 minutes on the clock and have athletes practice and accumulate time with a progression today to start moving the needle forward and progressing their skills. This will lead us into and warm us up for the main component of the day. This workout will be a fun triplet of Wall Walks, Double Unders, and Wall Balls. And by fun… I mean challenging and one that will take a good amount of grit and pacing to do correctly.

Warm-up (No Measure)

3 Sets, For Quality

4 Inchworm to Hollow (3sec Pause at Hollow)

5/5 Worlds Greatest Stretch

10 Bootstrap Squats

20 Lateral Line Hops

20 Forward and Back Line Hops

30 second Wall Sit March

Gymnastics (No Measure)

10:00 minutes

Accumulated Time in Freestanding Handstand Hold

Level 2: Wall Facing Handstand Hold

Level 1: Box Pike Handstand Hold

Metcon (4 Rounds for reps)

GPP

4 Rounds, For Reps:

3:00 AMRAP

2-3-4-5 Wall Walks

30 Double Unders

*Max Wall Balls in the Remaining Time

Rest 1:00 between rounds

Wallball: 20/14

COMP

4 Rounds, For Reps:

3:00 AMRAP

4-5-6-7 Wall Walks

50 Double Unders

*Max Wall Balls in the Remaining Time

Rest 1:00 between rounds

Wallball: 20/14
Score: Total Reps of Wall Balls

Bonus Fitness (No Measure)

4 Sets, For Quality

10 Strict Chin-Ups (Supinated Pull-Up)

10/10 Single Arm DB Rows

:30 Dual Dumbbell Gun-Rack Hold

Rest as needed between sets