Announcements

Prom of the Decades for ALS | Sept. 2nd @ 7PM!

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!

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are starting off the day with a fun little strength superset here, developing our Back Rack Reverse Lunge strength coupling that Handstand Hold strength work. The nice part about today is that it allows athletes to either practice Freestanding Handstand Holds or work a strength progression against a wall that will allow them to practice shapes and an active shoulder position.

We will then move into the main conditioning piece which is centered around midline endurance. The grouping of GHD Sit-Ups and Wall Balls packs a punch for the hip flexors and lower abdominals while the double unders will focus on keeping posture as these muscle groups start to fatigue. The goal today is to find scaling modifications that allow for quick short sets within each round and minimal rest between movements.

Warm-up (No Measure)

2 Sets

:30 seconds Jumping Rope

10 Cossack Squats

20 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridge w/Pause

:30 second Alternating Dead-Bugs

Back Rack Reverse Lunges (Every 3:30 x 4
Set 1 – 10/10 @ 65%
Set 2 – 8/8 @ 70%
Sets 3 and 4 – 6/6 @ 75%

Percentage is based on the 10rm Lunge you achieved last week.

*Superset with :30 second Wall Facing Handstand Hold or Freestanding )

Metcon (Time)

GPP

3 Rounds for Time

25 V-ups

25 Wall Balls 20/14

40 Double Unders

COMP

3 Rounds for Time

25 GHD Sit-Ups

25 Wall Balls 20/14 (11’/10′)

75 Double Unders

Bonus Fitness (No Measure)

4 Sets

:18/:18 Second Copenhagen Plank

:15/:15 Side Ring Plank

12-15 Ring Hamstring Curls