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: Power Clean (Build to a heavy power clean)
C: Front Squat (1x 1:00 amrap ub @ 135/95 )
D: Metcon (Time)
For Time
50-40-30-20-10
Wall ball 20/14
DU
Rest 3:00 upon completion
E: Metcon (Calories)
10 min assault or c2 bike @ 70-80% max hr
F: Metcon (No Measure)
2x
:60 statice single arm farmer hold e/ side; rest :30/1:00
:60 straight arm plank;rest 1:00