CrossFit Trivium – CrossFit
Daily Focus (No Measure)
We are starting off the day with some good functional bodybuilding work with a good strength circuit EMOM with the goal of hitting quality positions and locking in the core while moving through some shoulder specific strength movements. Each movement should take about 30 seconds to complete, allowing us enough time to transition to the next station. Spend some time talking through quality tempo and positions as you set-up for this piece. We will then move into the workout “G.I. Jane”. This workout is an old classic and as simple as it is, it packs a punch. The goal today is to maintain 8+ Burpee Pull-Ups a minute and just stay moving steady the entire time. Competitors or those looking for an added challenge should put on a weight vest to tackle this one as long as they can get it done within the time cap.
Warm-up (No Measure)
2 Sets, For Quality
10 Deep Lunge Mountain Climbers
20 Plank Shoulder Taps
10 Alternating V-Ups
:30 Scapular Pull-Ups
Strength (4 Rounds for weight)
12 minute EMOM, Alternate each minute:
Min 1: 10 Dual Kettlebell Hollow Body Floor Press
Min 2: 10 Seated Banded Rows 30×1 Tempo
Min 3: 10 GHD Russian Twists
If you don’t have enough GHD’s we can move to traditional weighted russian twists with the goal of moving slow and controlled throughout.
Metcon (Time)
GPP
100 Bar Facing Burpee
COMP
“G.I. Jane”
100 Burpee Pull-ups
This is a classic benchmark workout and with that the standard for the burpee pull-up was 6 inches above reach. We understand that isn’t available for all gyms, so use the Open standard of just above reach height in order to tackle this workout appropriately.
Bonus Fitness (No Measure)
3 Sets, For Quality
10 Strict Knee to Elbows
20 Alternating Dumbbell Bicep Curls
:30 second Hollow Body Hold