CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Daily Focus:

Today we are going to start things off by working through some gymnastic skill work with some handstand walk skills and drills and then working out way into a specific handstand walk piece to build some volume and capacity. After that we will move into an EMOM that will work on midline capacity and conditioning as well as gymnastic overhead pressing strength. The goal today on the rower is to really increase the pace to an all out sprint by the final round. It should turn into a real challenge to complete the rower in the time.

Warm-up (No Measure)

4 Rounds, Continuous Rowing :30 Slow :30 Moderate :15 Fast ——

2 Sets for Quality

10 Down Dog Toe Taps

:20 Dual Kettlebell Overhead Hold

10 Bent Over Y-T-I

20 Bear Plank Pull Throughs

Skills Progression (5 Rounds for distance)

Skill Progression

*3 Perfect Deliberate Wall Walks

*1 Wall Walk + 20 Shoulder Taps

*Practice lateral walks along the Wall (wall facing)

*Kick up to wall then move hands closer to wall

*Kick up further away from wall and walk to wall

*5ft walks to wall

*practice partner handstand walks out on floor

Then.. (choose 1)

Level 3

Handstand Walk

Every 1:30 x 5

50-100ft HS Walk

Level 2

Every 1:30 x 5

3 Wall Walks + 20 Shoulder Taps on Final Rep

Level 1 :

Every 1:30 x 5

:30sec Nose to Wall Handstand Hold or Practice walking along wall

Metcon (AMRAP – Rounds and Reps)

GPP

EMOM x 16

min 1: 8 Strict Handstand Push-Ups

min 2: 22 Abmat Sit-Ups

min 3: 14/12 Calorie Row

min 4: Rest

*add 3/2 Cal each minute to Row

COMP

16:00 EMOM

min 1: 15 Strict Handstand Push-Ups

min 2: 20 GHD Sit-Ups

min 3: 16/13 Cal Row

min 4: Rest

*add 3/2 Cal each minute to Row
Primary Objective: Complete all rounds on the Row

Secondary Objective: Complete all working sets unbroken

Stimulus: Muscular Endurance / Aerobic Capacity

RPE: 8/10