CrossFit Trivium – CrossFit

Warm-up (No Measure)

200m Run

-then-

2 Rounds

5/5 Quadruped Thoracic Rotations

:20 Second Extended Reverse Plank Bridge

20 Plank Shoulder Taps

5 Step-Down Box Jumps

-then-

200m Run

Bench Press (Take 10 minutes to Establish a 5RM
)

Metcon (Time)

GPP

3 Sets, For Time

400m Run

12 Bench Press 135/95

8 Burpee Box Jump Overs 24/20”

Rest 1:00 minute between sets

COMP

3 Sets, For Time

400m Run

16 Bench Press 135/95

10 Burpee Box Jump Overs 24/20”

Rest 1:00 minute between sets
Have each rack set up with designated weights for bench press

and have the athletes group up and then start in waves. Ideally 2:00 apart, having the “faster” runners go first

Half the class can be set up with the RX weight, and half can be used for modified, but ideally we would rather see a modified rep scheme of the prescribed weight if possible (whatever can be unbroken on the 1st round)

Bonus Fitness (No Measure)

3-4 Sets, For Quality:

10-12 Dual Dumbbell Upright Rows

10-12 Dumbbell Seated Overhead Tricep Extension

10-12 Lu Raises

10-12 Each Leg, Side Plank Clamshell