CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are working into a good aerobic stamina / gymnastics endurance workout here with the goal of maintaining big sets and pushing the intensity a bit. The idea is to spend about 1 minute on the machine and 1 minute on the gymnastics movement before moving to a 1 minute rest then repeating that on the other machine and gymnastics movement.

Warm-up (No Measure)

EMOM x 9

Minute 1: 40 second Machine

Minute 2: 50/50ft Kettlebell Mixed Rack /Overhead Carry , Moderate Load

Minute 3: 5 Split Stance Behind the Neck Strict Press + 5 Front Squats

Clean and Jerk (Every 2:00 x 6
1 Clean and Jerk
Starting at 70% and build to a 1 RM)

Metcon (AMRAP – Reps)

GPP

3 Sets

AMRAP 2

18/13 Calorie Echo Bike

Max Toe to Bar

-Rest 1:00-

AMRAP 2

20/16 Calorie Row

Max Strict Handstand Push-Ups

-Rest 1:00-

COMP

3 Sets

AMRAP 2

20/15 Calorie Echo Bike

Max Toe to Bar

-Rest 1:00-

AMRAP 2

22/18 Calorie Row

Max Strict Handstand Push-Ups

-Rest 1:00-

Bonus Fitness (No Measure)

3 Sets, For Quality

:15 second Extended GHD Supine Hold

:20/:20 second Single Arm Ring Plank

8/8 Cuban Press