CrossFit – Wed, Oct 25


🎃👻 Get Ready for a Series of Unfortunate Events! 👻🎃

Join us for a ghoulishly fun Halloween Workout on Saturday, October 28th.

Event Details: 📅 Date: Saturday, October 28th 🕒 Time: 9:00am-11:00 📍 Location: [CrossFit Trivium] 👻 Dress Code: Come in your most creative and creepiest costume to participate!

What to Expect: We’ve brewed up 3 wickedly exciting team workouts for you. Get ready to unleash your inner fitness fiend!

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are getting into a little strength focus day some Bench Press before working into a more strength biased EMOM where we will be hitting a little more of a push + pull style day with a little unilateral and grip work with the db step-overs. For class management ideas and creating a successful flow to the day we will want to spend just a short portion of time allowing athletes time to work up to 65% before tackling the sets. The sets done on the 90 second mark for 6 sets is 9:00 minutes. We will expect about 5 or so minutes to take loads off and put benches away. Barbells should stay in the rack for the inverted rows and we will pull out boxes and DB’s for the step-overs. Other than that we just need to make sure athletes understand correct scales for the ring dips. Have athletes do a light touch on each station then get into the workout.

Warm-up (No Measure)

2 Sets, for Quality

10 Scapular Push-Ups

8/8 Single Arm DB Upright Rows

8 Dual DB Bicep Curl to Arnold Press

20 Plank Shoulder Taps

Bench Press (Every 1:30 x 6
6 Bench Press


Starting @ 65% and increasing every 2 sets

Metcon (No Measure)


EMOM x 20

Min 1: 10 Single DB Step-Overs 50/35lb

Min 2: 15 Push-ups

Min 3: 10 Narrow Stance Goblet Squat (53/35)

Min 4: 10/8 Calorie Ski


EMOM x 20

Min 1: 10 Dual DB Step-Overs 50/35lb

Min 2: 10/7 Strict Ring Dips

Min 3: 5e Pistol Squat

Min 4: 10/8 Calorie Ski

Bonus Fitness (No Measure)

5 Sets, For Quality

:30 Max Meter Seated Ski Erg

:15 rest

:30 Max Banded Tricep Pressdowns

:15 rest

:30 Max Tall Kneeling Straight arrm Banded Lat Pulldown

Rest 2:00 b/s