CrossFit Trivium – CrossFit
Warm Up (No Measure)
400m Jog or 2:00 Machine of Choice
——– 3 sets
10 Air Squats – 3 second eccentric Tempo
10 Push ups
10 Plate Ground to Overhead
——– 1 set of 10
Back squat 95/65/35 (or 30-35% of 1rm)
Once light set of 10 is complete – take 5-7 minutes to build to 75%
Back Squat (E2MOM x 5 – 5 reps at 75% of established 1 rep max during the CrossFit Total. )
E2MOM x 5
5 reps at 75% of the established 1 rep max during the CrossFit Total.
Working off of the 1 rep established last week in the CrossFit Total, not your 1rm “lifetime” max.
We’re looking to lift efficiently here at a weight that allows for perfect range of motion and technique. NO MORE than 75%.
Metcon (AMRAP – Rounds)
GPP 4 x AMRAP 2
10 Wall Balls 20/14
10 Sumo Deadlift High Pull 75/55
10 Push Press 75/55
2:00 Rest between AMRAPs
**Pick up where you left off each round.
COMP 4 x AMRAP 2
10 Wall Balls 30/20
10 Sumo Deadlift High Pull 95/75
10 Push Press 95/75
2:00 Rest between AMRAPs
**Pick up where you left off each round.
Look to move quickly in your transitions and focus on good movement here. When there is less weight on a bar its easier to allow for bad habits to creep in and focus only on the speed, resist that. Smooth is fast here.
Do not drop barbells from overhead, stay in control, and move well.
Score is total rounds + reps across all intervals.
Bonus Fitness (No Measure)
3 sets
:03 Tempo box step-downs
10 each leg
:05 Tempo Romanian deadlift
10 reps (moderate weight)
Reverse Hyper
10 Reps (moderate weight)