Archives for 25 Apr,2017

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042517

CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Run to road and back

half squat side steps, down and back 2x

4 way banded hip

Banded shoulder distraction

3 rounds Empty barbell –

5 muscle cleans

5 strict press

5 elbow rotations

5 front squats (short pause at the bottom)

5 goodmornings

B: Clean and Jerk

1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean + 1 Jerk

10 min to find a 1 rep max for this complex, reps must be completed

unbroken

C: Metcon (4 Rounds for reps)

3 min on 3 min off x4 MAX EFFORT

5 squat cleans 135/95

200m row

3 power cleans

(every 50m = 1 rep) Row is 4 reps.

Total round = 12 reps

Scale: reduce weight, and/or Power Clean + Front Squat

All Clean reps should be able to be completed

unbroken touch and go. That is the stimulus we are going for. Max effort on all components

042517

CrossFit Trivium – REDLINE

PRE: Warm-up (No Measure)

warm up:

EMOM 8

– 15 Dumbbell Swing

– 15 Air Squat

LIFT: Metcon (AMRAP – Rounds and Reps)

2 Rounds:

AMRAP 3min + 1min rest

12 DB snatch

9 HR push-up

BIKE: Metcon (Calories)

2 Rounds:

3 min + 1 min rest

5rpm above warm up pace, *last 20 seconds is a sprint

RUN: Metcon (Distance)

2 Rounds:

3 min + 1 min rest

60 percent of perceived max effort (moderate-easy), *last 20 seconds is a sprint