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 (3×1 @ 90%+; rest :90 ( build each set ))
3 x 1.1 @ 80-85%; rest :10/:90 ( build each set )
3×1 @ 90%+; rest :90 ( build each set )
C: Metcon (AMRAP – Rounds and Reps)
8 min amrap:
8 deadlift 225/155
15/10 cal assault/echo (if needed C2)
D: Metcon (No Measure)
Accumulate 200’ each
Sandbag carry 150/100/75
Farmer carry w/ KBS or DB’s