CrossFit Trivium – CrossFit
Daily Focus (No Measure)
Today’s workout is centered around a long chipper with the primary focus being muscular stamina and endurance with the goal of tackling the workout in under 20:00 minutes. This will present a big challenge and a lot of athletes will really feel this one on the back half as the fatigue sets in. The goal from a coaching standpoint today is to spend some specific time talking through GHD points of performance and specific key efficiency points for the Wall Walk. We can really make up a lot of time today if we spend more time talking through efficiency than effort. The effort should really be put into the Run and Box Jumps, whereas we can learn to catch our breath a bit and work to stay as efficient as possible on the midline focused movements. Our warm-up should be a targeted 10:00-12:00 minute segment to allow for key coaching points and 25:00 minutes to tackle the chipper workout today.
Warm-up (No Measure)
3 Sets, For Quality
100m Run
10 Alternating Box Step-Ups
10 Hollow Rocks
1 Wall Walk
5 Straight Leg Sit-ups/GHDS
Metcon (Time)
GPP
For Time:
500m Run
50 Step-Down Box Jumps 24/20”
50 Medball Sit-ups (20/14)
10 Wall Walks
50 V-Ups
50 Step-Down Box Jumps 24/20”
500m Run
COMP
For Time:
50/40 Calorie SkiErg
50 Lateral Box Jump Overs @ 24/20″
50 GHD Sit-Ups
150′ Handstand Walk
50 GHD Sit-Ups
50 Lateral Box Jump Overs @ 24/20″
50/40 Calorie SkiErg
Bonus Fitness (No Measure)
3 Sets, For Quality
10 Seated Barbell Calf Raises
10 Alternating Plank Knee to Elbows
:20/:20 second Side Plank