CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are getting after a fun max rep finisher for each round in an interval scheme of 3 minutes on / 90 seconds off. This allows for high intensity and consistency to build our high end aerobic capacity. Note that we are starting with Strict Pull-Ups, which is a more muscular endurance element before moving into the Walking Lunge, so the heart rate really feels this one more on the lunges and the machines. We have dictated that you will alternate between machines each round and this can really help with class management as you can have ½ the class start on the Echo and ½ start on the Row, then alternate round to round to deal with any equipment limitations within your gym. We also have included a 1:30 rest between rounds, so you could possibly start on a 2:15 delay which would be halfway until the next round starting for each group to allow another group to work into the mix on the machines.

Warm-up (No Measure)

3 Sets, For Quality

1:00 minute Cardio Choice

10 Alternating Cossack Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows 2020 Tempo

:20/:20 second Single Leg Glute Bridge Hold

-then-

Set up

-then-

Specific Warm-up

1 Round

2 Strict Pull-up

25′ Single DB Front Rack Lunge

:30 C2 Bike

-then-

1 Round

2 Strict Pull-up

25′ Double DB Front Rack Lunge

:30 Ski

Metcon (6 Rounds for calories)

6 Sets

AMRAP 3

7/5 Strict Pull-Ups

50′ Dual Dumbbell Front Rack Walking Lunges 50/35

-Max Calorie Machine (C2 Bike/ Ski)

Rest 1:30 between sets

COMP

Strict Pull-Ups

Round 1: 18/12

Round 2: 15/10

Round 3: 12/8

Round 4: 9/6

Round 5: 6/4

Round 6: 3/2

Bonus Fitness (No Measure)

3 Sets, For Quality

10/10 Dual Dumbbell Staggered Stance Romanian Deadlift

10/10 Single Arm Dumbbell Row

10 Slider Hamstring Curls (30X1 Tempo)

10 Dumbbell Zottman Curls