CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

100m Jog

25′ Walking Lunge

3 Traveling Inchworm + Push-up

5 Air Squats

-then-

3 Sets

5 Empty Barbell Front Squats

2-3 Strict Pull-ups

Front Squat (Every 1:30 x 10
Sets 1-4: 2 Reps @ 50-70%
Sets 5-6: 1 Rep @ 75-85%
Set 7: 1 Rep @ 92%
Set 8: 3 Reps @ 88%
Set 9: 3 Reps @ 84%
Set 10: 5 Reps @ 80%

)

Metcon (Time)

GPP

2 Rounds for Time

10 Burpee to Target

20 Air Squats

10 Burpee Pull-ups

20 Wallballs (20/14)

10 Burpee Chest to Bar Pull-ups

20 Pistol Squats

COMP

2 Rounds for Time

15 Burpee to Target

20 Air Squats

12 Burpee Pull-ups

20 Wallballs (20/14)

9 Burpee Bar Muscle Ups

20 Pistol Squats

Comp athletes please read the workout twice

Sub Pistols with 10e Lateral Box Step Ups (foot stays on box) or Pistol Squats to Target

Bonus Fitness (No Measure)

For Load:

5 Sets

6/6

Bulgarian Split Squats

(Dumbbell Loaded)

-Max Wall Sit

Rest as Needed