CrossFit – Tue, Sep 12


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CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are shifting the focus today to a little overhead pressing strength work. The goal is to continue our build of our Strict Handstand Push-Up progression, but for some it may become apparent that Option B or C might be more appropriate for the day given the strength level of the athlete and what their goals are. It is your job as the coach to find the right strength progression that will help out each athlete. We will then move into a little mixed work with the focus on shoulder stamina as well as unilateral strength work, targeting the hip flexors and quads.

The goal today is to push the Wall Walks, and stay steady on the Dumbbell Box Step-Overs, and focus on the breath during the Double Unders. This will help athletes develop more strength through greater ranges of motion as we are targeting them from all angles today.

Warm-up (No Measure)

2 Sets

1:00 Cardio Choice

6 /6 Half Kneeling KB Windmi ll

1 Wall Walks + :10sec Nose to Wall Ho ld

10 V-ups

Gymnastics Conditioning (AMRAP – Reps)

A)Every 1:30 x 10 Sets

35-40% of Max Unbroken Strict Handstand Push-Ups

B)Every 2:30 x 6 Sets

6-8 Deep Deficit Kipping Handstand Push-Ups + 10 Dual Dumbbell Strict Press @ Choice Unbroken Load

C)Every 2:30 x 6 Sets

6-8 Box Pike Handstand Push-Ups (Kneeling or Feet Piked) + 10 Dual Dumbbell Push Press
2 Separate Clocks

Metcon (AMRAP – Reps)


30 Double Unders

2 Dual Dumbbell Box Step-Overs

2 Wall Walks

30 Double Unders

4 Dual Dumbbell Box Step-Overs

4 Wall Walks

30 Double Unders

6 Dual Dumbbell Box Step-Overs

6 Wall Walks

30 Double Unders

8 Dual Dumbbell Box Step-Overs

8 Wall Walks

*continuing adding 2 reps each round until time is up


50s/35s 20″ Box


70s/50s 20″ Box
This workout is intended to be Heavy and Time Under tension focused. Challenge yourself with the loading of the Step-Overs today. Ideally you should be able to complete at minimum, the single digits unbroken. The Wall Walks will end up taking the most amount of time as you progress through this workout so once you reach the bigger numbers look to do small sets of reps. For example, when you get into the set of 10, complete 4 reps fast then rest, then another 3 reps fast then rest, then the final 3 reps. Breaking the larger numbers up into smaller sets can help you to keep moving.

Bonus Fitness (No Measure)

5 Rounds, For Quality:

:30 Second Handstand Hold

20 Banded Tricep Pressdowns

10 Dumbbell Chest Flys