CrossFit Trivium – CrossFit
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
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 (build to a heavy single)
C: Back Squat (3×2-3 @ 90-95%; rest :90)
D: Metcon (Time)
For time:
20 thruster 95/65
20 lateral burpee over over
10 thruster
10 lateral burpee over bar
E: Metcon (No Measure)
Accessory / Core
3 x
1- :10 L-sit; rest:10
2- :20 side plank e/ side; rest :10
3- :30 elbow plank; rest :30