Announcements

🎃👻 Get Ready for a Series of Unfortunate Events! 👻🎃

Join us for a ghoulishly fun Halloween Workout on Saturday, October 28th.

Event Details: 📅 Date: Saturday, October 28th 🕒 Time: 9:00am-11:00 📍 Location: [CrossFit Trivium] 👻 Dress Code: Come in your most creative and creepiest costume to participate!

What to Expect: We’ve brewed up 3 wickedly exciting team workouts for you. Get ready to unleash your inner fitness fiend!

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we have an every 6:00 minute workout for 30 minutes, which will take us through 5 sets. What we would like athletes to start learning how to do is pace appropriately in order to descend the pace, but not at an exaggereated rate. This means that if set 1 starts @ 4:30, we should be able to descnd to around 4:15 rather than starting at 5:00 and desending down to 3:30. Both starting out too fast and starting out too slow are problematic for the stimulus and effect of this workout. Look to have athletes move smooth on the Deadlift to really reinforce quality mechanics and form here, then find a good pace through the other 3 movements. Our warm-up should take us around 10:00-12:00 minutes today and we want to take through bracing mechanics here through all the movements and how that applies to the workout on the agenda today.

Warm-up (No Measure)

2 Sets, For Quality

1:00 Row *Increase intensity each set

15 Banded Goodmornings

8/8 Split Stance RDL

:30 Alternating Bird-Dog

:30 Alternating Dead-Bug

Metcon (5 Rounds for time)

GPP

9 Deadlifts 185/125

15 Lateral Burpees over Bar

21 Abmat Sit-Ups

21/17 Cal Row

COMP

Every 6:00 x 5

9 Deadlifts 225/155

15 Lateral Burpees over Bar

21 Abmat Sit-Ups

27/22 Cal Row

Bonus Fitness (No Measure)

3 Sets, For Quality

10/10 Pause Paloff Press (3sec)

15 Weighted GHD Hip Extensions

100/100ft (30m/30m) KB Suitcase Chaos Carry