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