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CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

4 times through

5 cal Bike

5 pullups

5 Pushups

Additional Barbell Warmup

2 rounds

5 Pause front squat (just the bar)

5 Elbow rotations

B: Front Squat

2x 50%

2×60%

2×70%

2×80%

4x2x85%

18-20min

C: Metcon (Time)

21-15-9

Shoulder to Overhead 135/95

Chest to bar

Scale: Weight, Pull-ups, JUMPING PULL-UPS/C2B (if needed do ring rows)

We have low bars and training bars that can be attached to the side.

The weight chosen should be something the athlete can complete

15 reps of unbroken when fresh. The stimulus we are going is a SPRINT workout.

10 min time cap

D: Warm-up (No Measure)

Mobility Cash-out

Single leg straddle L+R :60

Pigeon L+R :60

Dragon L+R :60