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