CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
2 sets
5 goblet squats with a plate at a 33X1 tempo
0:20s hollow hold
into
coach led dynamic hip and wrist mobility
into
Coach led barbell snatch warm up
B: Squat Snatch (6×1.1 @ 75-80%; rest 2:00)
2 single sq. snatch (drop between) for 6 sets
C: Front Squat (3×3 @ 80-85% ; rest :90)
D: Metcon (Time)
GPP
10 rounds for time
6 ohs 75/55
6 bfb
* 10 min cap
Competitor
10 rounds for time
6 ohs 95/65
6 bfb
* 10 min cap
E: Metcon (No Measure)
Bonus Fitness / Core
for quality
20-30 ring / bar muscle up
70-100 ghdsu
Modifications:
Muscle ups – CTB, Pull-ups, strict pull-ups
GHD’s – V ups