CrossFit Trivium – CrossFit
A1: Warm-up (No Measure)
3 rounds for time:
10/7 cal assault
10/7 calski
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: Power Clean (4x 3 power clean @ (80-85%); rest 2:00 btw)
C: Front Squat (2×12 @ 55-60%; rest as needed)
D: Metcon (Time)
for time:
50 wall ball 20/14
150 DU
50 wall ball 20/14
10:00 cap