CrossFit – Tue, Jan 16

CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Rounds

12/9 Calorie Row

20/20 second Samson Stretch

8 Scapular Pull-Ups + 8 Bar Kip Swings

9/7 Calorie Ski

Toes to Bar Skill Progression (No Measure)

Skills and Progression

Toe to Bar Technique and Efficiency

-Kip Swing, Hollow to Arch positions

-Strict Knee Raises to maximum height with active lat position

-Kipping Knee to Chest

-Alternating Toes to Target

-Kipping Toes to Target

-Alternating Toe to Bar

-Toe to Bar

*This is the progression we like to go through and a way for athletes to hit each level and keep working up until they reach their correct scaling modification for the day.

Toe to Bar Partner Progression

Metcon (Time)


For Time:

15 Toes to Bar

90 Double Unders

15 Toes to Bar

60 Wall Balls (20/14)

15 Toes to Bar

45/36 Calorie Row

15 Toes to Bar

30 Lateral Burpee Over DB

15 Toes to Bar

15 Devils Press (50s/35s)


20 Toes to Bar

100 Double Unders

20 Toes to Bar

80 Wall Balls (20/14)

20 Toes to Bar

60/48 Calorie Row

20 Toes to Bar

40 Lateral Burpees Over DB

20 Toes to Bar

20 Devils Press (50s/35s)
Goal Time: 18:00-23:00 minutes

Time Cap: 25:00 minutes

Bonus Fitness (No Measure)

4 Sets, For Quality

20/20 second Side Star Plank

30/30m (100ft/100ft) Suitcase Carry , For Load

30/30 second Pallof Press Hold

40 second Sandbag Hold , For Load