WOD

Announcements 5 Week Aerobic Conditioning Class Starts April 11th Every Tuesday and Thursday Night Focus on 2k Row and 5k Run, Improve Technique, Understand Energy Systems, and Personalized Paces for each session Sign up at the front and ask Coach Matt for more details CrossFit Trivium – CrossFit Metcon (Time) 100K Run -April Fools- GPP Teams of 2 AMRAP 20 100 Deadlifts (185/135) 100 Calorie Row 100 Wallballs (20/14) 100 Burpees to Target COMP Teams of 2 AMRAP 20 100 Deadlifts (225/155) 100 Calorie Row 100 Wallballs (30/20) 100 Handstand Push-ups
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Announcements 5 Week Aerobic Conditioning Class Starts April 11th Every Tuesday and Thursday Night Focus on 2k Row and 5k Run, Improve Technique, Understand Energy Systems, and Personalized Paces for each session Sign up at the front and ask Coach Matt for more details CrossFit Trivium – CrossFit Warm-up 3 Rounds 10 Pass Throughs 10 Goodmorning 5/5 DB Strict Press 10 Alternating DB Snatch 10 Goblet Squats 1:00 Bike Snatch + Overhead Squat (Every 1:30 x 10 1 + 2 ) 1 Snatch + 2 Overhead Squat *can be power or full snatch, but must still do 2 overhead squat after Metcon (Time) GPP For Time 40/30 Calorie Echo Bike 30 Kettlebell Swings (53/35) 20 Thrusters (75/55) 10 Chest To Bar Pull-ups COMP For Time 40/30 Calorie Echo Bike 30 Kettlebell Swings (70/53) 20 Thrusters (95/65) 10 Bar Muscle Ups
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Announcements 5 Week Aerobic Conditioning Class Starts April 11th Every Tuesday and Thursday Night Focus on 2k Row and 5k Run, Improve Technique, Understand Energy Systems, and Personalized Paces for each session Sign up at the front and ask Coach Matt for more details CrossFit Trivium – CrossFit Warm-up (No Measure) 4:00 Foam Roll Quads and Hamstrings (try to work on adductors as well -then- 2 Rounds 3/3 Worlds Greatest Stretch :20 Hollow Hold 3 Strict Pull-ups or Ring Row -then- 2 Rounds 100m Row 100m Ski 2 Sandbag Cleans (coaches work with athletes on how to safely pick up the sandbag) -then-Waterfall into the workout please. start a new heat every 5:00. this should give enough time for the first group to finish the skierg before the second wave. Metcon (Time) GPP 2 Rounds for Time 1000m/800m Row 750m/600m Ski 10 Sandbag Cleans (100/75) 2 Rope Climb rest 5:00...
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Announcements 5 Week Aerobic Conditioning Class Starts April 11th Every Tuesday and Thursday Night Focus on 2k Row and 5k Run, Improve Technique, Understand Energy Systems, and Personalized Paces for each session Sign up at the front and ask Coach Matt for more details CrossFit Trivium – CrossFit Warm-up (No Measure) Dynamic Warm Up x2 sets 25’ Segments High Knees Butt Kicks Traveling Worlds Greatest Stretch Lateral shuffle ( 25’ Each Direction ) Punters Kick Inch Worm -then- Accumulate 10-15 High Box Jumps (not max effort please) Metcon (Time) 10 Rounds for Time 100m Run 2 Wall Walk 10 Alternating DB Hang Snatch (50/35) 10 Rounds for Time 100m Run 25′ Handstand Walk 5 Devil Press then core accessory: tabata x10 rounds 20 on / 10 off weighted Russian twist 3 sets :30 side plank each side100m Run is out the garage door and tape line towards middle of the...
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Announcements 5 Week Aerobic Conditioning Class Starts April 11th Every Tuesday and Thursday Night Focus on 2k Row and 5k Run, Improve Technique, Understand Energy Systems, and Personalized Paces for each session Sign up at the front and ask Coach Matt for more details CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Rounds :30e Twisted Cross 3 Inchworms + Push-up :10 Handstand Hold + 1 Handstand Push-up (or modification) 5 Narrow Stance Goblet Squats Strength (5 Rounds for weight) EMOM x 15 Min 1: 8-10 DB Bench Press Min 2: 4-5 Tempo Ring Dip (2-1-x-1) Min 3: rest Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups
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