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 (2 x 1 @90-92%)
Clean ( power or squat )
Every 2:00 min x 6 sets
Sets 1/2- 2 clean @ 80-85%
Sets 3/4, 1 clean @ 85-88%
Sets 5/6, 1 clean @90-92%
C: Clean Pull (Pause clean pull 3×2 @102% 1 RM clean; rest :90 – )
D: Metcon (6 Rounds for time)
6 sets:
20/15 cal row
5 ring muscle up (or 15 c2b)
20 wall ball 20/14
Rest :90 btw sets / reverse order each set
1st set starts with row
2nd set starts with WB
3rd set starts with row
E: Metcon (No Measure)
3 sets:
Amrap ub ring push up @ 21×1 tempo (or 10 reps)
1:00 max distance straight arm sled push
● Rest as needed