CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Tackle this one like a chipper today, where we break things up early and often with minimal rest periods to allow for consistency across all 3 rounds here. For the Toe to Bar we are ideally looking to complete those in sub 2:30 each round with the high end goal of finishing each set in 90 seconds.

Warm-up (No Measure)

3:00 Bike

Into..

2 Sets, For Quality

10 Scap Pull-ups

5/5 Single Arm Ring Rows, Easy to moderate position

50’e Suitcase Carry

Skills and Drills (No Measure)

Rope Climb + Toe to Bar Skills and Drills

Spend 10:00-15:00 minutes Prepping for the Workout

Metcon (Time)

GPP

3 Rounds

1000m C2 Bike

20 Toe to Bar

1000m C2 Bike

600′-500′-400′ Farmer Carry (70/53)

COMP

3 Rounds

1000m Echo Bike

30 Toe to Bar

1000m Echo Bike

6-5-4 Rope Climbs

Time Domain: 18:00-25:00

Time Cap: 27:00 minutes

Bonus Fitness (No Measure)

EMOM x 12

Minute 1: 16 Alternating KB Gorilla Rows

Minute 2: 10/10 Weighted Single Leg Calf Raises

Minute 3: 8-10 Bent Over DB Reverse Fly

Minute 4: 10 Reverse Nordic Curls