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: Power Clean (3x 1 power clean + 2 squat )
@70-75% of power clean; perform as singles
C: Clean Pull (3×4 clean pull at last weight used)
D: Metcon (AMRAP – Rounds and Reps)
15 min amrap
8 db clean 50/35
25′ lunge
8 db s2oh
25′ lunge
16 ttb
2 DB’s – us a weight you can keep moving with. Lunges are with DB’s in farmer position
E: Metcon (No Measure)
Bonus FItness / Cool Down
18 muscle up (either variation)
2 sets:
15 dip (ring or bar)
15 russian kb swing
Cool Down
Roll: Low back, Lats, quads, hamstrings :30 each