CrossFit – Wed, Jul 3


July 4th Weeknd Schedule

July 4th (Thursday)- Class at 8,9,10

July 5th (Friday)- Class at 8,9,10

July 6th (Saturday)- Class at 8,9,10

Open Gym still available throughout!

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We have a long one today with the workout. The goal is to maintain a pace on each round that is sustainable.

The expectation is to be able to complete whatever Toe to Bar scale you have in 4 sets or less and complete the lunge as close to unbroken as possible. Scale athletes and adjust movements to keep athletes at around of 5:00 moving time per set.

Warm-up (No Measure)

2 Sets

25′ High Knee

25′ Butt Kicks

25’e Lateral “Over/Unders”

25′ Samson Forward Lunge

10 Scap Pull-ups

10 Kip Swings


10:00 Bar Muscle Up/Ring Muscle Up Skills and Drills

*Hip to Bar Kip Swings

*Jumping Bar Muscle Up (transtion)

*Low ring Tranistions



1-2 Sets

100m Run

5 Toes to Bar

25′ Single DB Walking Lunge

2-3 Gymnastics of Choice

Bonus Fitness (No Measure)

5 Sets, For Completion

8-10 Reverse Nordic Curls

:12-:15 Copenhagen Plank

:15-:20 Extended GHD Supine Hold

Metcon (AMRAP – Rounds and Reps)



200m Run

15 Toes to Bar

50′ Dual Dumbbell Farmers Lunges (50s/35s)

5 Bar Muscle Ups



200m Run

20 Toes to Bar

50′ Dual Dumbbell Front Rack Lunges

5 Ring Muscle Ups
Run counts at 20 Reps

25′ lunge counts as 1 rep