Announcements
WOD 4 Wishes This Saturday! Every year Trivium partners with Make a Wish of middle TN to sponsor a child’s wish. We have shirts for sale at the front, all proceeds go to support this, so please get your shirt and come get in a great workout this weekend
WOD 4 Wishes will take place during normal class times.
We’re proud to work out for Liam, he’s 7 years old.
• Hospital admissions: 25
• Surgeries: 4
• CT and Ultrasounds: 10
• Number of seizures last year: 23
• Number of medications since 2014: 15
• Days of missed school: 40
• Days since 1st seizure: 2,582
CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
400m run
into
3 rds
3 clean pulls
3 clean high pulls
3 muscle cleans
3 hang squat cleans
B: Squat Clean (5 x 1 squat clean + 1 Squat clean and jerk 75-80%)
5x 1 squat clean + 1 squat clean and jerk @ 75-80% of 1 rm squat clean
(drop bb btw cleans); rest 2:00
C: Clean Pull (3×2 clean pull @95% of 1rm clean; rest :90)
D: Metcon (2 Rounds for time)
2 sets:
15 hang squat clean @ 40%
10 @ 50%
3 @80%
rest 3 min
1 rd = 1 set
1 set is 15 @ 40%, 10 @50%, 3 @80%, then rest 3:00
E: Metcon (No Measure)
Bonus Fitness / Cool Down
for quality:
30 muscle up (either variation)
2 sets:
:40 sorenson hold
100′ sandbag carry
rest as needed
Cooldown
:30 each
4 way hip stretch
couch stretch
pigeon stretch