Announcements
Bumper Plates for Sell
$1.2 Per Pound
See Coach Matt, Nate or Jamie for inquiries
CrossFit Trivium – CrossFit
Daily Focus (No Measure)
We have a longer workout today. The goal here is to help athletes understand pacing for longer workouts and accumulate some volume on gymnastics conditioning with the emphasis on midline work. In order to get into some Bar Muscle-Up progressions and have time to go through these we will be working into a quicker 6:00 quality warm-up with the goal of some targeted mobility and movement prior to the gymnastics progressions. We are planning on using the Bar Muscle-up progressions and movements as a secondary warm-up and specific primer to the day as it will help open up shoulders and active the midline prior to the workout.
Warm-up (No Measure)
2 Rounds (increase intensity round 2)
200m Jog
10 Front to Back Line Hops
10 Lateral Line Hops
5 Scap Pull-ups
5 Jumping Pull-ups
5 Jumping Bar Muscle ups
-then-
2 Rounds
3 Inchworms + Push-up
3 Toes to Bar of V-ups
:30 Echo
-then-
Bar Muscle Up Technique Work
Movement Practice
Metcon (Time)
GPP
Buy In: 600m Run
-into-
2 Rounds
10 Strict Pull-ups
20 Double Unders
10 Alternating Single Arm Devil Press (50/35)
20 Double Unders
20 Toes to Bar
20 Double Unders
20/15 Calorie Echo
-into-
Cash Out: 600m Run
COMP
Buy In: 800m Run
-into-
2 Rounds
10 Bar Muscle Ups
30 Double Unders
10 Alternating Single Arm Devil Press (50/35)
30 Double Unders
20 Toes to Bar
30 Double Unders
20/15 Calorie Echo
-into-
Cash Out: 800m Run
Time Cap 30
Bonus Fitness (No Measure)
15:00 EMOM
Minute 1 – 10 Straight Bar Dips
Minute 2 – 10 Dual Dumbbell Bent Over Lateral Raises, Light Load
Minute 3 – 10 Dual Dumbbell Upright Rows, Light Load