CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Part Warm-Up ( 15:00 minutes)

Bodyheat

400m Run

Into..

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

into..

Stability + Activation

2 Sets, For Quality

10 Bradford Press with Lockout

10 Sumo Stance Barbell Good Mornings

:30 second Dead-Bug Alternating Heel Taps

15/15 second Pause Bird Dog Hold

Sumo Deadlift (Every 2:00 minutes, 5 Sets
Set 1: 7 Reps
Set 2: 6 Reps
Set 3: 5 Reps
Set 4: 4 Reps
Set 5: 3 Reps

Loads: Starting @ 60% and increase by feel today and end with 3 Reps round 8 RPE
)

Metcon (Time)

For Time

600m Run

20 Hang Power Clean and Push Jerk

400m Run

20 Hang Power Clean and Push Jerk

200m Run

GPP Load: 95/65

COMP Load: 115/75

Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes

Bonus Fitness (No Measure)

EMOM x 12

Minute 1: :45 Alternating Single Leg Goodmornings

Minute 2: :45 Banded Face Pulls

Minute 3: :45 Suitcase Carry Marching , Right Arm

Minute 4: :45 Suitcase Carry Marching, Left Arm