CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
3 sets
500m bike/250 row
5 inchworms
10 scap pushups
B: Bench Press (5×3 @ 88% of first weeks 3 rep)
C: Metcon (AMRAP – Reps)
Skill
2x
10-15 strict c2b
10-15 strict hspu (add abmats as needed)
10-15 false grip ring row
10-15 strict ring dip
Rest as needed
D: Metcon (AMRAP – Rounds and Reps)
GPP
15 min amrap:
2 rope climb (6 strict pullups)
5 wall walk
100 du (200 singles)
Rest :30 after each complete rounds
Competitor
15 min amrap:
2 rope climb
50’ hsw
100 du
Rest :30 after each complete rounds
E: Metcon (No Measure)
Bonus fitness / Core
2 sets:
20 banded tricep ext
20 alt db curl (light)
E: Metcon (No Measure)
Bonus fitness / Core
2 sets:
20 banded tricep ext
20 alt db curl (light)