Announcements
Cold Plunge is under renovation. We will have it up and running as soon as possible .
The Sauna is still availaible
CrossFit Trivium – CrossFit
Daily Brief (No Measure)
Today, we are tackling an 8:00 minute EMOM with the focus of hitting each set of 5 reps as fast as possible. We are looking to hit these as speed reps to teach the arms to fire fast and punch strong overhead. The goal is to hit each set fast and have the rest of the minute to rest and get ready to tackle the next set fast and with conviction. Keep the sets light enough to allow for speed and body position. This matters more than the load on the bar.
We will then move into a challenging couplet of Toe to Bar and Burpee Box Jump Overs. We will allow the Burpee Box Jump Overs to be lateral or box facing which should allow for better class management and keep space a little tighter. Also, if you don’t have enough space or boxes you should start athletes on a one minute delay, so that half the class is resting as the other half is working.
Warm-up (No Measure)
Mobility
2 Sets, For Quality
40 second Elevated Prayer Stretch
20 second Extended Reverse Plank Bridge
General Prep
3 Sets, For Quality
5/5 Single Arm Kettlebell Strict Press
10 sec Wall Facing Handstand Hold
5 Strict Knee to Chest
10 Box Step-Ups
Strict Press (EMOM x 8
5 Strict Press (AFAP)
@ 50-60%
)
AFAP=As Fast as Possible
Metcon (AMRAP – Reps)
6 Rounds for Max Reps
1:00 AMRAP / 1:00 Rest
10 Toe to Bar
Max Burpee Box Jump Overs 24/20”
COMP
15 Toes to Bar
Bonus Fitness (No Measure)
3 Sets, For Quality
10 Dual Dumbbell Bench Press
15 Banded Face Pulls
20/20 second Side Plank