CrossFit Trivium – CrossFit
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
Then:
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: Squat Clean (4×1.1 @85%; rest :30/2:00)
C: Back Squat (2 x ub 15 @40-50%; rest :90)
D: Metcon (Time)
5 rounds for time:
6 BMU ( 18 pull up, 12 c2b)
6 power clean @ 185/135
E: Metcon (No Measure)
Accessory/Core
2 x
:60 elbow plank, 1:00
20 weighted situp 20/14 ;rest 1:00
X2