CrossFit Trivium – CrossFit

Warm-up (No Measure)

500m Bike

-then-

3 Rounds

5 Strict Press/Push Press/Push Jerk

:15 Handstand Hold (wall or free)

5 Toes to Bar or Hanging Knee Raises

Push Jerk (3 x 5 @ 65-70%
rest as needed)

Metcon (Time)

GPP

2 Rounds For Time:

20 Hanging Knee Raises

20 Pike Push-ups

-rest 2:00 then-

2 Rounds for Time

10 Pull-ups

4 Wallwalks

Comp

2 Rounds for Time:

20 Toes to Bar

20 Handstand Push-up

-rest 2:00 then-

2 Rounds for Time:

10 Bar Muscle Ups

100′ Handstand Walk
GPP

Focus on safely achieving the biggest range of motion for each movement. If we can bring our knees all the way to our chest, let’s do it. If we can put our nose on the wall in wall walks, let’s do it.

COMP

We are pushing the high volume gymnastics today, but we still want to practice good reps. Go for big sets to open, but try not to redline. Leave enough in the tank where you can still hit solid sets of 3-5 reps on all the gymnastic movements. If handstand walking is new, consider cutting the distance down to 50′ each round

Bonus Fitness (No Measure)

2 Rounds

10 Back Extensions + :20 hold on last rep

:30 Face Up GHD Hold

Bonus Cardio (Calories)

5 Min AMRAP

Max Calorie Row

rest 2:00

5 Min AMRAP

Max Calorie C2 Bike