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 10×3 @ 80% )
C: Front Squat (10:00 to find a heavy 3-2-1 rep front squat)
D: Metcon (AMRAP – Rounds and Reps)
GPP and Competitor
– 7 min amrap:
3,6,9,12,15…
clean and jerk 95/65#
c2b
3 is rd 1
6 is rd 2
9 is rd 3
12 is rd 4
15 is rd 5 etc
E: Metcon (No Measure)
4 sets:
10 db bench
50′ farmer carry (heavy)
50′ single arm waiter carry each side (heavy)