CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
2:00 any erg/machine
2 sets
:30 standing quad stretch
:30 standing hamstring stretch
15 banded side steps
15 air squats
B: Back Squat (5x 6 @ 75-80%)
Go by feel here and build to working weight throughout so at least your last 3 sets are your final weight
C: Power Snatch (3x 1.1.1.1.1.1 @ 75-80% of 1 rm power snatch;)
rest 2:00 btw sets
Build to working weight during first set starting around 50%
D: Metcon (AMRAP – Rounds and Reps)
AMRAP10
GPP and Competitor
10 Overhead Squat 95/65
8 bar over burpee
Modifications
Overhead Squat: reduce weight, sub for front squat
Burpees: no bar over, no push-up
E: Metcon (No Measure)
Bonus Fitness
3 sets:
20 db box step overs 24/20 , 50/35; rest :30
10 devils press; rest 2:00