CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
2 sets
200m run
into
3 clean pulls
3 clean high pulls
3 muscle cleans
3 elbow rotations
3 front squats
3 hang squat cleans
B: Clean (Power or squat)
Every 2 min x 9 sets
Sets 1-3- 3 clean @ 75-80%
Sets 4-6, clean @ 80-85%
Sets 7-9, 1 clean @ 85-90%
C: Clean Pull (4×3 @100% 1 RM clean; rest :90 )
Pause clean pull
4×3 @100% 1 RM clean; rest :90
– Pause :02 at the knee each rep
D: Metcon (2 Rounds for time)
3 rounds for time:
15 deadlift 155/105
10 BMU
(or 15 c2b)
Rest 2:00
3 rounds for time:
15 deadlift 135/95
7 ring muscle up (or 10 burpee c2b)
E: Metcon (No Measure)
Bonus Fitness / Accessory
3 sets:
10 ring or bar dip (add weight if tolerable)
30 banded face pulls