CrossFit – Wed, Aug 9

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)


100 Bar Facing Burpee


“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