CrossFit Trivium – CrossFit
Warm-up (No Measure)
2 rounds
30 Single / Double unders
10 Med Ball Squats
5 Med Ball Kang Squats
-then-
15-20 sec Bottom of squat hold / Assisted holding rig
3 Back squats, hold bottom 3-5 seconds empty bar
-then-
Ramp up for Back Squats
Back Squat (1 Set Every 2:00
1×5 @ 76%
1×5 @ 81%
1×2 @ 86%
3×1 @ 92%)
Metcon Warm-up (No Measure)
DB Shoulder to overhead
4/4 @ light
4/4 @ Moderate weight
4/4 @ Workout weight
—
Wall Balls
5 Wall Balls
—
Practice Round
15 Double unders / Single unders
5 Wall Balls
1/1 DB Shoulder to overhead
Metcon (Time)
GPP
4 Rounds for Time
42 Double Unders
21 Wall Balls @ 20/14 lbs
10/10 DB Shoulder to overhead @ 50/35lbs
COMP
4 Rounds for Time
42 Double Unders
21 Wall Balls @ 20/14 lbs
6/6 DB Shoulder to overhead @ 70/50lbs
Kettlebells can be used if low on 70 DBs
Bonus Fitness (No Measure)
3-5 sets
12/12 Fire Hydrants
12/12 Unilateral Quadruped hip extension
12 Glute bridge + Adduction
Fire hydrants: https://youtu.be/tA4hIxve1mQ
Unilateral quadruped hip extension:
https://youtu.be/-UMdN57yp94
Glute bridge + Adduction:
https://youtu.be/DT6BR5tj2vo