CrossFit Trivium – CrossFit
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.
RECORD YOUR LIFT IN WODIFY
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