CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We have a longer, chipper style workout on the docket today to be done in a two part format. The first portion will be done in smaller rep ranges for 3 rounds, before hitting part two which is the true chipper of a single set higher volume rep count piece. This will blend the idea of pacing round to round as well as how to tackle large rep sets while under fatigue. Managing sets, breaks, and rest periods will be key to success in this workout today. The primary limiter for most athletes today will be the Toe to Bar movement, so we should spend some time priming them as well as touching on strategy to maintain more consistent sets across the entirety of this workout. Expect the first piece to take around 12-16 minutes, and the second piece to take around 6:00-8:00 minutes. The combined time cap placed on this workout will be 25:00 minutes. Bring the enthusiasm today for this long workout and get athletes ready to go!

Warm-up (No Measure)

3 Sets: For Quality

10 Bootstrap Squats

100m Run

10 Kip Swings

3 Burpee Broad Jumps for Distance

Metcon (Time)

GPP

For Time:

3 Rounds:

200m Run

15 Wall Balls, 20/14

10 Toe to Bar

5 Line Facing Burpees

1:00 Rest between rounds

Rest 3:00 minutes after final round

1 Round:

400m Run

30 Wall Balls 20/14

20 Toe to Bar

10 Line Facing Burpees

COMP

For Time:

3 Rounds:

200m Run

21 Wall Balls, 20/14

15 Toe to Bar

9 Line Facing Burpees

1:00 Rest between rounds

Rest 3:00 minutes after final round

1 Round:

400m Run

40 Wall Balls 20/14

30 Toe to Bar

20 Line Facing Burpees
Time Domain: 20:00-25:00 minutes

Time Cap: 25:00 minutes

Ideally, we are able to complete 1 round in 4 Minutes so adjust reps to allow us to complete the first window in 15-16 minutes

Bonus Fitness (No Measure)

4 Sets, For Quality:

15 Banded Pull-Aparts

10 Alternating KB Gorilla Rows

10 Ring Body Saws

Max Effort L-Sit Hang