CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
400 METER run
3 rds
5 inch worms
10 Banded squats (3.1.1 tempo)
B: 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
C: Metcon (Time)
5 sets
5 squat clean for time @ 65%
rest :90 btw
score is total time w/ :90 rests
D: Metcon (AMRAP – Rounds and Reps)
8 min amrap
8 cal row
8 deadlift 225/155 – RX+315#/220