CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are starting off with a fun benchmark test to really work on efficiency in the Chest to Bar Pull-Up. This gives us as coaches the time to play and help athletes understand better kipping mechanics for both the traditional kip as well as the butterfly pull-up. The goal here will be to rest as minimally as possible to get all 10 sets of 7 chest to bar pull-ups unbroken in as short a duration as possible. For our higher level competitors we are challenging 10 reps, and we have also place in a strength variation for those that do not want to kip or have shoulder issues. We will then be moving into a high capacity V02 Max style workout with 4:00 minutes on / 4:00 minutes off. The goal here will be to hit each set at near maximum effort with the goal of repeating that effort, but not limiting effort because you are worried that it is unrepeatable. We want to have athletes chase the pain today and see how much effort they can find on that bike, knowing they have near full recoveries between sets.

Warm-up (No Measure)

2 Rounds

12/9 Calorie Row

8 Scapular Pull-Ups + 8 Bar Kip Swings

12/9 Calorie Bike

1 0 Alternating Deep Lunge Mountain Climbers

Gymnastics Test (Time)

GPP

10 Rounds, For Time:

7 Chest To Bar Pull-Ups

Score: Time

Cap: 10:00 minutes

For this test today, you MUST rest after each round of 7 Chest To Bar Pull-Ups. Your goal is to accumulate the 70 reps as quickly as you can but they must be completed in sets of 7 reps.

Competitor:

10 Rounds, For Time

10 Chest to Bar Pull-Ups

Strength Version:

10 Rounds, For Time

7/5 Strict Pull-Ups

Level 2:

10 Rounds, For Time:

7 Pull-Ups

Level 1:

10 Rounds, For Quality

5 Toenail Spot Strict Pull-Ups

Metcon (Calories)

GPP

AMRAP 4

18/15 Calorie Row

18 Line Facing Burpees

Max Calorie Echo Bike

-4:00 Rest-

AMRAP 4

15/12 Calorie Row

18 Line Facing Burpees

Max Calorie Echo Bike

-4:00 Rest-

AMRAP 4

9/7 Calorie Row

18 Line Facing Burpees

Max Calorie Echo Bike

COMP

AMRAP 4

21/17 Calorie Row

21 Line Facing Burpees

Max Calorie Echo Bike

-4:00 Rest-

AMRAP 4

15/12 Calorie Row

21 Line Facing Burpees

Max Calorie Echo Bike

-4:00 Rest-

AMRAP 4

9/7 Calorie Row

21 Line Facing Burpees

Max Calorie Echo Bike

Bonus Fitness (No Measure)

4 Sets, For Quality

16 Dual Kettlebell Gorilla Rows

16 Tall Kneeling Straight Arm Banded Lat Pull-Down

8 Zottman Curls + 8 Hammer Curls