CrossFit Trivium – CrossFit
Prep and Warm Up (No Measure)
Preparation
Walk through each movement, talking through standards, strategies, and modifications.
Transitions are key, there is no built-in time so ending (especially on the rower) with time to start the next movement and the next athlete to start is crucial. Have a plan!
Warm up
EMOM12
Perform :10 of movements at each station 2 times including the rest.
Visualize your setup, transition, and strategy and how you will perform each.
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Record scores for retesting in 8 weeks
Bonus Fitness (No Measure)
4 sets
12 reverse hyper
12 tempo air squat (4 seconds down)
12 glute bridge w/ 3 pause