CF – 4/19/21

CrossFit Trivium – CrossFit

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A: Warm-up (No Measure)

Three Rounds of:

:30 bike (strong effort)

5 hip switches on each side

:30 bike (strong effort)

:30 active squat hold

B: Back Squat (Build to a heavy single in 15 min ( aim for 90-95%)

Coaches notes: This is a hard stop at 15 minutes, be precise and intentional with your build-up. This is a heavy for today, NOT a max. Typically you should be looking to reach 90-95% of your 1RM, but this is not a requirement.


C: Power Snatch (5 x 3 ( singles ) @ 65-75%; rest :90 )

Coaches notes:

10% range in weight means these should be by feel for today with no misses. do not immediately assume you should be lifting 75% of your 1rm.

Go by feel, and make these good lifts.

D: Metcon (5 Rounds for time)

5x 400m/*300m run @ moderate-hard effort; rest 2:00 ( cut :01 each set )

*air runner
Coaches notes:

400m run outdoors OR 300m run on Air Runner

(one screen is still broken… so we have 3 functioning)

Repeatable efforts with negative splits each time. Don’t blow out your first run, have the mindset that each effort is repeatable with a small negative split (:01-:02) each effort.

Aim to rest around 2:00, start each run on the top of a minute if possible to track splits easier.

Modify distance first, movement second

Recommended sub: 1000m C2 Bike

E: Metcon (No Measure)

Accessory (optional)

3 sets:

:30 elbow plank e/ side

10 barbell ab rollout

20 banded good mornings

Rest :60

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