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CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are building into a longer EMOM style workout. A big focus of this cycle will be working into longer workouts in the range of 30+ minutes. We want to challenge athletes to learn to endure, but also not be broken off by a workout like this one. The goal here is to find a scaling modification that works for each athlete and will challenge them just enough that they can complete the work confidently. The 200m run is done right before the rest minute because we know that 200m run in the minute will be a challenge for most and many will run right up to the end of that minute and need a minute of rest before starting the cycle over again.

Please spend some time going through pull-up variations and progressions for about 10:00 minutes today as our key teaching focus and skill development piece.!

Warm-up (No Measure)

2 Sets,

200m Run

6 Inchworm to Hollow Body

10 Deep Lunge Mountain Climbers

6/6 Single Arm Ring Rows

Metcon (AMRAP – Rounds)

GPP

30:00 EMOM

Min 1: 15 Pull-Ups

Min 2: 12/9 Calorie Row

Min 3: 9 Line Facing Burpees

Min 4: 200m Run

Min 5: Rest

COMP

30:00 EMOM

Min 1: 15 Chest to Bar Pull-Ups

Min 2: 20/15 Calorie Row

Min 3: 15 Line Facing Burpees

Min 4: 200m Run

Min 5: Rest
*dial back the run if necessary to finish the first few rounds in :40.

Bonus Fitness (No Measure)

3 Sets, For Quality

10 Dual DB Zottman Curls

15 Tall Kneeling Banded Straight Arm Lat Pull-Downs