CrossFit Trivium – CrossFit
Warm-up (No Measure)
3 Rounds:
:30 bike
3/3 worlds great. Stretch
10 Air Squats
10 Scap pull-ups / Kip swings
10 BB good mornings
5 Hang Power Clean
5 Strict Press
Metcon (3 Rounds for time)
GPP
On a continuously running clock
On the 0:00
1-2-3-4-5-6-7-8-9-10
Pull ups
Front Squat @ 95/65 lbs
-On the 10:00-
21-15-9
Toe To Bar
Hang Power Cleans @ 95/65 lbs
-On the 20:00-
3 rounds
10 Lateral burpee Over Bar
10 Thrusters @ 95/65 lbs
Score: Time on each section
COMP
On a continuously running clock
On the 0:00
1-2-3-4-5-6-7-8-9-10
Chest to Bar Pull ups
Front Squat @ 95/65 lbs
-On the 10:00-
21-15-9
GHD Sit-ups
Hang Power Cleans @ 95/65 lbs
-On the 20:00-
3 rounds
10 Lateral burpee Over Bar
10 Thrusters @ 95/65 lbs
Score: Time on each section
Bonus Fitness (No Measure)
3 sets
12 Toe elevated RDL @ mod- light
20 Band pull aparts
Toe elevated RDLs:
https://youtu.be/-NQu8BJAbcA
Band pull aparts:
https://youtu.be/V_L8aR-dvcQ