CrossFit Trivium – CrossFit
A1: Warm-up (No Measure)
3:00 on a bike (erg or AB)
:15 sec max pace, :45 easy pedal
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: Metcon (3 Rounds for time)
3 x 7 squat clean for time @ 65%; rest :90 btw
C1: Metcon (Time)
for time:
25 deadlift 155/105 – Rx+225/155
25 wall ball 20/14
25 cal row
25 ttb
Rest :90
C2: Metcon (Time)
20 deadlift 185/125 – RX+ 275/195
20 wall ball 20/14
20 cal row
20 ttb
rest :60
C3: Metcon (Time)
15 deadlift 225/155 – rx+315/220
15 wall ball 20/14
15 cal row
15 ttb