CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
4 way shoulder stretch 0:20s each way
into
2 sets
10 ground to overhead with a plate (25/15)
3 push press
3 push jerk
3 split jerk
B: Push Jerk (5x 2 push jerk + 1 Split jerk @ 80-85% of pj)
2 push jerks and 1 split jerk for 5 sets
work off of push jerk #’s
C: Metcon (2 Rounds for time)
GPP
2 x
21-15-9
Db bench 50/35
deadlift 185/105
Rest 3:00
Competitor
2x
21-15-9
Db bench 50/35
deadlift 225/155
Rest 3:00
D: Metcon (No Measure)
2 rounds for quality
15 wall walk
5 rope climb
Modifications:
Wall walks: lower number and work on movement
Rope climbs – strict pullups x 3 (use band if needed)
E: Metcon (No Measure)
Bonus FItness / Forearms
4 sets:
20 empty bar wrist ext
20 empty bar wrist flexion
:20 pinch plate hold ahap
Rest as needed