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CrossFit Trivium – CrossFit

Warm Up (No Measure)

10 minutes

200m Ski

500m C2 Bike

Into

3 sets

10 Scap Pull-Ups

20 ft broad jump

10 ring rows

Accessory Pulling + jumping (No Measure)

22 minutes

Using belts, dumbbells or bands, setup and prep for pullups.

Set up and prep for drop jumps utilizing a box, bench, or plates.

EMOM16

Minute 1: 3-5 Weighted Pull-Ups

Minute 2: 5 Drop Jumps
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Weighted Pull-ups: Weighted strict pull-ups build upper body strength, particularly in the back, shoulders, and arms, while improving grip strength and core stability.

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Drop Jump: The purpose of a drop jump is to enhance explosive power and reactive strength by improving the stretch-shortening cycle of muscles.

Metcon (Time)

For Time (12 minute cap)

GPP

40 box jump overs 24/20

40 Pull-ups

40 Calorie Row

Competitor

40 box jump overs 30/24

40 Chest to bar pull-ups

40 Calorie Row

Bonus Fitness (No Measure)

3 Sets

15 Skull Crushers

15 Barbell Curls

15 Dumbbell Row