CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today is all about getting inverted. We will be starting things off with our max effort strict handstand push-up test with the goal of increasing those reps by anywhere from 1-5 reps. Anyone that increases by more than that has really put the work in to increase that number! We will then talk through some good progressions for the Handstand Walk and go over efficiency, technique, and different ways to improve and work on our ability to walk on our hands. The workout today is then meant to target a little muscular interference here with a Strict Handstand Push-Up, Run, Toe to Bar combo into a max effort Handstand Walk. The goal with this one today is to stay unbroken on all the movements, keep the r5n to 1:00 or less which will allow for 30+ seconds on the Handstand Walk. For our gymnastics the goal would be to complete 50ft (10m) and for those just learning the goal is to get 5-25ft (1-8m) within the time frame.

Warm-up (No Measure)

2-3 Sets, For Quality

6 Shuttle Runs (25ft /25ft)

1 Wall Walk

10 second Nose to Wall Handstand Hold

10 Bar Kip Swings

:15 second Tuck L-Hang

Gymnastics Stamina Test (AMRAP – Reps)

A) Max Unbroken Strict Handstand Push-Up

B) Box Pike Handstand Push-Ups

C) Max Push-Ups in 1:00

Time Cap 3:00 to make an attempt

Metcon (AMRAP – Reps)

GPP

5 Sets

2:30 AMRAP

7/5 Kipping Handstand Push-ups

200m Run

10 Knee to Elbows

Max Wall Walks

Rest 1:15 between sets

COMP

5 Sets

2:30 AMRAP

7/5 Strict Handstand Push-Ups

200m Run

10 Toe to Bar

Max Distance Handstand Walk

Rest 1:15 between sets
25’= 5 Rep (does not have to be unbroken) Use your best judgment on how many feet you went.

Bonus Fitness (No Measure)

Accumulate

90 second L-Sit

75 Banded Face Pulls

60 Banded Hamstring Curls