CrossFit – Wed, Nov 8

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The focus today will be on gymnastics development and taking the time to talk through different modifications for the Bar Muscle-Up. We will have some interference here with the Burpee Box Jump Overs and GHD Sit-Ups, so take note and make sure athletes have clear numbers and goals for the movements that we’ll tackle in the 20:00 minute EMOM. We have offered a different style to the workout today with a machine of choice so athletes can tackle whatever they choose. This helps with class management as well as allowing athletes to have a little freedom here. For those that are training for a running race they can hit a run, for those that can’t run they can move to a Row/Ski/Bike. Depending on the strength of the athlete each machine provides a different challenge, which can be a fun change of pace for your athletes to rotate through.

We should spend a little time here going through Bar Muscle-Up Skills and drills, then talk through the scaling mods and why we are scaling to certain movements for the day. At the beginning of the cycle we would like athletes to lean into strict strength work. This is why Strict Pull-Ups and Push-Ups are the go to for this scale today.

Warm-up (No Measure)

2 Sets

:30 Cardio Choice

10 Scapular Pull-Ups

10 Ring Rows

10 Alternating V-Ups

5 Step-Down Box Jumps

Gymnastic Skill Work (No Measure)

Spend 10-15 minutes going through bar muscle-up skills and progressions

Bar Muscle-Up Progressions

Metcon (AMRAP – Rounds)


EMOM x 20

Minute 1: 12/10 Calorie Ski

Minute 2: 5/3 Bar Muscle-Ups

Minute 3: 12 Box Jump Overs 24/20”

Minute 4: 15 V-ups


EMOM x 20

Minute 1: 18/14 Calorie Ski Erg

Minute 2: 8/6 Bar Muscle-Ups

Minute 3: 15 Box Jump Overs 30/24”

Minute 4: 15 GHD Sit-Ups
*sub Bar Muscle Up with 6 Strict Pull ups + 6 Push-ups if needed

Bonus Fitness (No Measure)

For Quality:

12 minute EMOM

Minute 1: 10 Strict Toes To Rings

Minute 2: 8/8 Half Kneeling Kettlebell Chop & Lifts, Light Load

Minute 3: 10 Bent over Barbell Rows

You’re able to Scale the Strict Toes To Rings to Strict Knee Raises if needed.