Announcements
Yoga Starts This Thursday at 10:00am.
You can purchase a 10 pack or single sessions on the Wodify App
November 2nd Wods for Wishes!
Classes at 8:00 and 9:00
CrossFit Trivium – CrossFit
Warm-up (No Measure)
2 Sets
15 Banded Goodmorning
15 Banded Upright Row
100m Run
-then-
5/5 Worlds Greatest Stretch
Accumulate 1:00 Hollow Hold
20 Glute Bridges
-then-
Barbell Warm-up With Coach
Power Clean (Every 1:30 x 6
2 @ 78-82% of 1 RM
)
All singles
Metcon (AMRAP – Reps)
GPP
2 Sets (1 Set = 9:00)
1:30 Max Calorie Ski
rest :30
1:30 Max Power Clean (155/105)
rest :30
1:30 Max Wallball (20/14) (10’/9′)
rest :30
1:30 Max Distance Shuttle Run (100’/100′)
rest 1:30
COMP
2 Sets (1 Set = 9:00)
1:30 Max Calorie Ski
rest :30
1:30 Max Power Clean (185/105)
rest :30
1:30 Max Wallball (20/14) (11’/10′)
rest :30
1:30 Max Distance Shuttle Run (100’/100′)
rest 1:30
Ideally we are starting at different station and everyone takes the big rest at the same time. Look to find steady paces for all movements. More than likely this should be a fast singles pace on the power cleans and 2-3 big sets on the Wallball.