Announcements

Ring Muscle Up Clinic

July 15th 11:00am

$30

CrossFit Trivium – CrossFit

Daily Brief (No Measure)

We are hitting a 40:00 EMOM today, which will challenge everyone’s grit and stamina. The challenge here is to find a steady state pace that feels very moderate at the beginning, because this will build intensity throughout the workout as the body becomes fatigued and some of the bodyweight muscular endurance movements start to slow down. As coaches, we want to hit a quick, thoughtful warm-up in order to make sure we can set athletes up in their stations and get them rolling. For the handstand push-ups today, just choose an option that athletes know they have rather than going through progressions here today, as today is not about getting into full teaching mode on this one. It is about developing more handstand push-ups for those that have them and developing strength for those that don’t.

Warm-up (No Measure)

8:00 minutes for Quality

:30 second Bike

8 Bootstrap Squats

:10 second hollow hold

:30 second Row

4 Inchworm to hollow

10-15 Double Unders or 20 Single Unders

Goal is 2-3 Rounds

Metcon (No Measure)

GPP

EMOM x 40

Min 1: 9/7 Calorie C2 Bike + 10 Air Squats

Min 2: 20 V-Ups

Min 3: 9/7 Calorie Row + 5 Handstand Push-Ups

Min 4: 25 Double Unders

COMP

EMOM x 40

Minute 1: 10/8 Calorie Echo Bike + 10 Air Squats

Minute 2: 20 GHD Sit-Ups

Minute 3: 10/8 Calorie Ski Erg + 5 Strict Handstand Push-Ups

Minute 4: 50 Double Unders
Set up (if possible)

C2 Bikes where they normally are

Echo Bikes Across from the C2 Bikes (near the TV)

Rowers Under the Rig

Ski Erg Just outside of the rig (close to the rower)

Double Under in the Open Space

Bonus Fitness (No Measure)

4 Sets, For Quality:

1:00 Forearm Plank Hold

10 Dumbbell Seated Arnold Press, medium load

12 Prone Reverse Fly, light load

30 seconds hollow hold