CrossFit Trivium – CrossFit
A: 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: Power Clean (emom x 8 1 power clean ( start @ 80%and build))
C: Front Squat (5×4 @ 82-84%; rest as needed)
D: Metcon (Time)
GPP
for time:
120 wall ball 20/14
120 cal machine
Competitor
for time:
120 wall ball 20/14
120 cal row
E: Metcon (No Measure)
GPP
3 sets:
:30 amrap v-up
amrap pull-ups
rest :90
Competitor
3 sets:
:30 amrap v-up
amrap ring muscle up
rest :90
* ghdsu if you can do 10 ub ring muscle up ONLY