Announcements

🤸‍♀️ Join Us for Our Handstand Clinic on October 14th! 🤸‍♂️

📌 Handstand Push-Ups: Learn the technique and drills to master this impressive skill that strengthens your upper body and core. Whether you’re aiming for a single rep or multiple, we’ve got you covered.

🚶‍♂️ Handstand Walks: Explore the art of walking on your hands with balance and control. We’ll break down the steps to help you conquer the Handstand Walk.

⏳ Handstand Holds: Perfect your handstand balance and endurance with tips and tricks from our experienced coaches. Holding the line has never been this fun!

📅 Date: October 14th (11:00am-12:30pm)

Cost: $35 (Free with Premium Membership)

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Sometimes the simplest workouts pack the biggest punch and this is definitely one of those workouts. We are looking for a full gas pedal style workout with the goal of sprinting each effort. Most athletes by round 4 should be fully flooded with lactate and that deep burn in the quads. With that being said we would love to see athletes hitting consistent paces throughout and really having to push that 4th set in order to do so. Due to the fact that this is a 1:1 work to rest ratio style workout, the workout will take a long time. Total running cap would be 35:00 minutes which allows for 5:00 minutes per round to accomplish the work. This means that the bike should be done in under 75 seconds for each part of the interval. Total working time on the bike being 2:30 or less and this leaves time for a run at around 2:15 and transitions.

Yes if you look at 4 Sets x 5:00 on/5:00 off, this would be 40:00 minutes total, however we don’t count that final rest 🙂 We will however count it in the total time for class management as I know a lot of you will need to run this as alternating segments with a partner and starting on a 5:00 delay could be appropriate to manage.

Warm-up (No Measure)

3 Rounds, Increasing Intensity

200m Run

9/7 Calorie Bike

:20 Wall Lean March

10/10 Single Leg Glute Bridge

*cap this warm-up at 10:00 minutes to allow time to set-up and get the workout done in the time frame.

Metcon (Time)

GPP

4 Sets, Each for Time

15/11 Calorie C2 Bike

400m Run

15/11 Calorie C2 Bike

Rest 1:1

COMP

4 Rounds for Time:

18/13 Calorie Echo Bike

400m Run

18/13 Calorie Echo Bike

Rest 1:1
*consider a whiteboard to keep up with rest times

Sometimes the simplest workouts pack the biggest punch and this is definitely one of those workouts. We are looking for a full gas pedal style workout with the goal of sprinting each effort

Goal: Sub 4:00 /Set

Cap: 5:00/Set

Cap: 35:00

Bonus Fitness (No Measure)

3 Rounds, For Quality

15 Pike Leg Raises on Parallettes

:30 Hollow Hold

1:00 Sorensen Hold