CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
1 set
120 du (240 singles)
2 sets:
20 single leg line hop
10 glute bridge
5 low- moderate bj ( step down )
B: Power Clean (5 x 3 ( singles ) @ 65-75%; rest :90 btw)
Coaches notes:
These are to be performed as quick singles, do not touch and go even if you feel like you can.
Pick your % range based on feel for perfect technique
C: Metcon (Time)
GPP
5 rounds for time:
12/9 cal row
12/9 cal bike erg
Competitor
5 rounds for time:
12/9 cal ski
12/9 cal assault bike
Coaches Notes:
This is a sprint, push the pace right from the beginning and hang on.
D: Metcon (No Measure)
alt emom x 15
15 russian kb swing
5-15 ghdsu or v-up ( novice – accumulate 25-40 total ghdsu, intermediate 35-60 reps)
4-6 burpee bjo, 30/24″