CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
2:00 hard machine (80% effort)
into
3 sets
5 CG DL
5 Squat cleans
1 split jerk
1 Push jerk
B: Squat Clean (5x 1 squat clean + 1 squat clean and jerk )
5x 1 squat clean + 1 squat clean and jerk @ 78-82% of 1 rm squat clean
(drop bb btw cleans); rest 2:00
C: Clean Pull (4×1 clean pull @102% of 1rm clean; rest :90)
D: Metcon (Time)
5 rounds for time:
15 squat clean 95/65
15/12 cal row
15 lateral burpee over bar
*if no rowers available, ski or bike
D: Metcon (No Measure)
Bonus Fitness / Cooldown
2 sets:
1:00 straddle hammie stretch
1:00 couch each side
Cooldown
1:00 each
couch
pigeon
4 way hip
seated hamstring