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: Clean (Build to a heavy single after 3×2 PC)
Clean ( power or squat )
3x 2 power clean @75-85% (singles)
Then
Build to a heavy single (power or squat) in 4 attempts over
C: Front Squat (3×3 @85% 1 RM clean; rest :90 )
3×3 @85% 1 RM clean; rest :90
• Pause :02 in the bottom of first rep
D: Metcon (2 Rounds for time)
2 sets:
2 rounds for time:
20/15 cal row
15 deadlift 225/155
50’ hsw ( 8 wall walk )
Rest :90 btw sets / reverse order each set
1 set = 2 rds of row/DL/hswalk
rest :90 after the 2 rds
start the second set the opposite way you began ie, if you ended on HSWALK, start second set on hswalk
E: Metcon (No Measure)
Bonus Fitness / gymnastics
3 sets:
5 weighted pull up @ 70%; rest :20
Amrap ub strict ring pull up
Rest 2:00