CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
:30 machine sprint (heart rate elevation)
4 way shoulder stretch w/ band
:30 each
then w/ barbell
3 snatch pulls
3 snatch high pulls
3 muscle snatch
3 snatch balance
3 full snatch
B: Snatch (6 x 1 @ 80%-85%)
Every 2 min x 4 sets
3 snatch @ 75-80%
Every :90 x 6 sets
1 snatch 80- 85%
C: Back Squat (5 x 2 @ 80% ( speed + quality movement focus))
D: Metcon (AMRAP – Reps)
5 sets:
2:00 on / 1:00 off
20/15 cal row (or :50)
Amrap thruster remaining time 95/65
• Stop if you reach 100 thrusters
E: Metcon (No Measure)
Bonus Fitness / accessory
2 sets:
10 staggered stance DB rdl each side
10 banded clam shells e/ side
30 banded good morning