CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
:20 each arm banded shoulder stretch
into 10 pass throughs
then
2sets:
3 barbell strict press
3 barbell Push Press
3 Barbell push jekrs
3 barbell split jerks
:10 OH hold
B: Split Jerk (5 x 2PJ +1SJ @ 75% of split jerk)
Push jerk + split jerk
5×2+1 @75% split jerk; rest 2:00
C: Metcon (Time)
GPP
For time:
35/30 cal Bike erg
35 burpee to target 6’
35 bench press 50/35 dbs
35 pull up
Rest 2:00
25/20 cal Bike erg
25 burpee to target 6’
25 bench press 50/35 dbs
25 pullups/CTB
Competitor
For time:
35/30 cal echo
35 burpee to target 6’
35 bench press 50/35 dbs
35 pull up
Rest 2:00
25/20 cal echo
25 burpee to target 12’
25 bench press 50/35 dbs
25 c2b
score is total time minus 2:00 rest
D: Metcon (3 Rounds for time)
3 sets:
25/20cal ski
25 push up
Rest as needed