CF – 08/10/20

CrossFit Trivium – CrossFit

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A: Clean Barbell Warm Up (No Measure)

1 round: Coach led

3 power shrug

3 high elbows

3 Muscle Cleans

3 strict Press

3 Elbow Rotations

3 Front Squats


1 time through ** SHOULD HEAR YOUR FEET **

Position 1

3 high hang Power cleans (dip, pull)

Position 2 (dip + hinge, shoulders over the bar)

3 hang power cleans

Position 3(shoulders over the bar), then 2

3 hang Power cleans

B: Power Clean + Power Jerk (3 x 3 AFAP @85%; rest 2-3 min)

Power Clean + Push/Power Jerk

C: Front Squat (3×5 @30×1 tempo AHAP w/ perfect mechanics)



First Number (3)– The first number refers to the lowering (eccentric) phase of the lift.

The Second Number (O)– The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending.

The Third Number (X) – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift.  X = as fast as possible or explode up.

The Fourth Number (1) – The fourth number refers to how long you should pause at the top of the lift.

D: Metcon (AMRAP – Rounds and Reps)

8 min amrap:

8 thruster 95/65


32 DU

Rest 2:00

For time:

30/21 cal assault

E: Metcon (Time)

For time:

30/21 cal assault

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