CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are starting off with our Strict Pull-Up progression. The goal here is to increase the unbroken rep sets by about 1 rep on each set for the 8 sets. If we find ourselves in between two numbers like 5 and 4 we can do half the sets as 5 and half the sets as 4. This builds in a steady progression and a great way to build out max unbroken strict pull-ups. We will then be moving into some skill work and talking through handstand walk progressions. My favorite are always the ones that involve friends. We can utilize a PVC pipe and do partner handstand walk progressions as a good practice for the day. The other alternatives are wall facing handstand shoulder taps, or handstand walks to the wall as opposed to freely out on the floor. We like to use high skill movements to challenge our athletes and push them to learn new skills. If not in our environment, when?

Warm-up (No Measure)

2:00 minute Row

then 2 sets

8/8 Single Arm Kettlebell Upright Row

5/5 Half Kneeling Kettlebell Press + Windmill

10 second Top of Pull-Up Hold + 5 second Eccentric + 10 second Active Hang

3 Inchworms

Gymnastics Skill Work (8 Rounds for reps)

Every 1:30 x 8

35% of Max Unbroken Strict Pull-ups

-then-

8:00

Handstand Walk Skills and Progression

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 20

50 Double Unders

500/425m Row

10/10 Dumbbell Hang Snatch 35/20

3 Wall Walks

COMP

AMRAP 20

100 Double Unders

500/425m Row

10/10 Kettlebell Hang Snatch 53/35lb

5 Wall Walks

Bonus Fitness (No Measure)

Part A)

4 Sets, For Quality:

12 Second Top of Pull-Up Hold

4 second Eccentric

25 Second Active Hang Hold

Rest as needed between sets

Part B)

4 Sets, For Quality

10/10 Single Arm Dumbbell Row

10 Weighted Maltese Raises