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)

GPP

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)

COMP

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