CrossFit Trivium – CrossFit
A1: Warm-up (No Measure)
3 sets
:30 Hard Erg
10 Jump squats
A2: 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: 1 Power Clean + 2 Hang Squat Clean (Work up to a moderate/heavy complex in 10:00)
C: Front Squat (Build to a heavy 3 rep for the day, then 2x 6 @80%)
D: Metcon (AMRAP – Rounds and Reps)
12 min amrap:
50 DU
20 wall ball 20/14
15/12 cal row
mods:
100 singles
lower wall ball weight
no mod for row