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 (2×1 @ 80-85%)
Every 2 min x 6 sets
Sets ½- 3 clean @ 70-75%
Sets ¾ – 2 clean @ 75-80%
Sets ⅚- 1 clean 80- 85%
C: Clean Grip Deadlift (4×3 @ 105% 1 RM clean; rest :90)
D: Metcon (Time)
For time:
20-15-10
Hspu
Deadlift 225/155
*8 min cap
Rest 2:00
E: Metcon (AMRAP – Reps)
5 sets:
:30 amrap kb swing 53/35
Rest :30
:30 amrap wall walk
Rest :30