Announcements

Prom of the Decades for ALS on September 2nd at 7:00 PM!

PLEASE PURCHASE YOUR TICKETS THROUGH THIS LINK ASAP IF YOU HAVE NOT DONE SO ALREADY!!!

 

Food, desserts & drinks are provided! *Drinks include soda, water, beer, wine, champagne, hard seltzer, AND signature mocktail!

Poll Question:

Did you take a Limo to Prom?

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are working on accumulating volume and building our muscular endurance with a 21:00 minute AMRAP that is meant to challenge the quads and midline today. The goal here is to find scaling modifications that allow for consistent movement with minimal rest between sets. Even if we are able to tackle quick sets on the Toe to Bar, but maintain a steady pace that will do today as we are going to be moving constantly for 21:00 minutes

Warm-up (No Measure)

EMOM x 12

minute 1: 10 Air Squats + 10 V-Ups

minute 2: 10 Alternating Step-Ups + 20 Single Unders

minute 3: 5 Walking Inchworm to Hollow (3 second pause)

Gymnastics Technique Work (No Measure)

Technique: Coaching Notes

Toe to Bar Technique and Efficiency
Spend some time today going over progressions and points of performance to work on skill development today for Toes to Bar.

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 21

14 Toe to Bar

14 Box Jumps 24/20”

14 Wall Balls 20/14

42 Double Unders

COMP

AMRAP 21

14 Toe to Bar

14 Box Jumps 24/20”

14 Wall Balls 30/20

42 Double Unders *unbroken*

Bonus Fitness (No Measure)

4 Sets , For Quality

:40 second Weighted Plank Hold

:20 second Hollow Hold