CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today is all about aerobic steady state work with the goal of staying at a consistent pace throughout the entire 30:00 minute EMOM and accumulating volume while keeping the heart rate in a more moderate zone rather than pushing towards redline and testing out how fast you can sustain here. This should feel like you are moving into the workout at a pace you can sustain for 60-90 minutes, but are only doing so for the 30 minutes. In large part because that’s just the time we have in class and due to the fact we wouldn’t want you hitting that much volume on some of these movements, but the overall effort is what we are targeting.

Warm-up (No Measure)

EMOM x 8

Min 1: 40 second Row or Bike

Min 2: 10 Ring Rows

Min 3: 20 Bear Plank Shoulder Taps

Min 4: 10 Dead-Bugs

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 30

10/7 Cal Echo Bike

5/4 Strict Pull-Ups

10 DB Box Step Up (50s/35s) (20″ for all)

10/8 Cal Row

10 Hand Release Push-ups

COMP

12/9 Calorie Echo Bike

12 Chest to Bar Pull-Ups

12 Box Step Ups (50s/35s) (24″/20″)

12/9 Calorie Row

12 Ring Dips
Big Classes start 2 waves, about 1:30-2:00 apart, then be okay sharing equipment

Bonus Fitness (No Measure)

3 Sets

10-12 Behind the Back Barbell Wrist Curls

10 x Hammer Curl + Bicep Curl to Arnold Press

15-20 Banded Tricep Pressdowns