CrossFit – Wed, Apr 24

CrossFit Trivium – CrossFit

Daily Brief (No Measure)

We have a fun two part class today with a little strength EMOM and then moving into a very classic triplet here with the mix of Wall Balls and Toe to Bar. Our goal with the 12:00 minute EMOM is to find loads that create a solid foundational framework for movement and don’t overly challenge us. Think about this as a deload on the body and just a focus on mechanics and stability.

Warm-up (No Measure)

3 Sets

5/5 Worlds Greatest Stretch

3/3 Samson Lunges

5 Air Squats/Empty Barbell Back Squats/ Light weight Back Squat

10/7 Calorie Row

Strength (2 Rounds for weight)

EMOM x 12

Min 1: 5 Pause Back Squats (2sec) @ 7 RPE

Min 2: 10 Dual Kettlebell Front Rack Tall Kneeling to Standing

Min 3: Rest

Metcon (AMRAP – Rounds and Reps)



20 Wallballs (20/14)

15 Calorie Row

10 Toes to Bar



25 Wallballs (20/14) (11’/10′)

20 Calorie Row

15 Toes to Bar

Bonus Fitness (No Measure)

EMOM x 12

Min 1: 30 Russian Twists

Min 2: Side Plank (R)

Min 3: Side Plank (L)

Min 4: Rest

For Russian Twists, Over and Back = 1 rep