CrossFit – Tue, Nov 21


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)


Every 7:00 x 4

35/28 Calorie Row

25 Wall Balls @ 20/14lb

15 Burpee Pull-Ups


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