CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are hitting everything core today. The rower + core movement combo is always a hard one and one that will definitely pack a punch. This is a chipper style workout with the goal of targeting midline stamina. We have built out the day to go over some more rowing technique which is something that is normally glossed over and then also allowed some time at the end of class to hit those bodybuilding and structural strength accessories as a finisher. Spend a little time going over row technique and efficiency tips before the workout and then make sure to talk athletes through holding tight positions in our accessory lifts as well.

Warm-up (No Measure)

8:00, for Quality

1:00 minute Row (:30 easy, :20 moderate, :10 hard)

10 Bar Kip Swings

6 Rower Pike-Up

6 Rower Ab Roll-Outs

Metcon (Time)

GPP

For Time:

80/64 Calorie Row

40 Toes to Bar

60/48 Calorie Row

60 Alternating V-Ups

40/32 Calorie Row

80 Abmat Sit-Ups

20/16 Calorie Row

COMP

80/64 Calorie Row

60 Toe to Bar

60/48 Calorie Row

60 GHD Sit-Ups

40/32 Calorie Row

60 Alternating V-Ups

20/16 Calorie Row
Goal: Sub 20:00

Time Cap: 25:00

Primary Objective: Complete in fastest overall time

Secondary Objective: Create a plan of attack and try to maintain sets of 5+ per core exercise

Class Notes:

Going on a 5:00 Delay then move to a first come first serve format with the rowers when it is a bigger class. Worst case scenario, use the ski erg and use this calorie format when needed

60/50

45/35

30/20

15/10

Bonus Fitness (No Measure)

3 Sets, For Quality

12 Dual Kettlebell Bent Over Rows

12 Tall Kneeling Banded Lat Pull-Downs

:24/:24 Side Star Plank