Announcements
Holiday Schedule
Wed: Normal
Thursday: 8:00am, 9:00am
Friday: 8:00am, 9:00am, 10:00am
Saturday: 8:00am, 9:00am, 10:00am
CrossFit Trivium – CrossFit
Warm-up (No Measure)
2 Sets
1:00 minute Row
5 Burpees to Target
15 second Dead-Hang + 15 second Active Hang
1 “Barbell Complex”
“Barbell Complex”
3 High Hang Muscle Clean
3 Front Squats
3 Tall Cleans
3 Hang Squat Cleans
Workout Primer (No Measure)
Spend 10:00 minutes here talking through the position at the top of the knee and the focus of hanging on the barbell and being patient through the hips, then extending violently before pulling back under the bar into a quality front rack position. We should build load to our working weight or even a touch higher before starting the workout.
Then we want to focus on Wall Ball cadence and positioning, as well as rowing technique and scaling modifications for the Burpee Pull-Up
Metcon (4 Rounds for time)
GPP
Every 7:00 x 4
35/28 Calorie Row
25 Wall Balls @ 20/14lb
15 Burpee Pull-Ups
COMP
Every 7:00 x 4
40/32 Calorie Row
30 Wall Balls @ 20/14lb
20 Burpee Pull-Ups
Bonus Fitness (No Measure)
5 Sets, For Quality:
5/5 Weighted Pistol Box Step-Down, Moderate Load
10 Chest Supported Incline DB Rows, Moderate Load
20 Dual Dumbbell Wrist Curls, Light Load