CrossFit – Wed, May 15


Cold Plunge is under renovation. We will have it up and running as soon as possible .

The Sauna is still availaible

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The focus from a programming perspective is on building volume on Toes to Bar, while also layering in a considerable amount of running volume that won’t overload athletes as we are building them up towards Murph. For some 2 miles does not seem like a lot while others it is a substantial ask in a workout, so as coaches we should be cognizant of that and building in volume with more frequent 200s will help make the 2 miles on the day more accessible. We are working the combination here with some overhead carries to work on what PT’s call the sling which is the crossbody stability action created when loading one side of the body creating the need for greater full body stability across and through the trunk. This is a great exercise for athletes to tackle to strengthen their obliques and QL muscles.

Expect athletes to get up and possibly through the round of 30 which will be close to and upwards of 100 reps in volume on the Toe to Bar. With this in mind keep scaling strategies appropriate for who is in your classes and tackling this workout today.

Warm-up (No Measure)

3 Sets, For Quality

200m Run

*Core Exercise

5/5 Kettlebell Windmill

50’e Bottoms Up Kettlebell Waiters Walk

*Core Exercise

Round 1: 10 Hollow Rocks + 10 Arch Rocks

Round 2: 20 Alternating V-Ups

Round 3: 10 Bar Kip Swings + 10 Strict Knees to Chest

Metcon (AMRAP – Rounds and Reps)



5-10-15-20-25…. Toe to Bar

50′ Single Arm KB Farmer Hold Lunge (Right)

200m Run

50′ Single Arm KB Farmer Hold Lunge (Left)

200m Run

Load: 53/35



10-15-20-25-30…. Toe to Bar

50′ Single Arm KB Overhead Lunge (Right)

200m Run

50′ Single Arm KB Overhead Lunge (Left)

200m Run

Load: 70/53lb

Bonus Fitness (No Measure)

8:00 minutes for Quality

15/15 Banded Terminal Knee Extensions

15/15 second Copenhagen Plank

100ft Reverse Sled Drag , For Load