CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
2 sets
12 /9 cal AB
10 pass throughs
:30 active squat hold
B: Back Squat (1×8 @ 65%, 1×6 @70%, 2×4 @80%)
FOLLOW THE PERCENTAGES!!
This is part of a strength cycle, with intentional design. If you come in with the mindset “I could have done more” you will not get stronger.
C: Power Snatch (3×1.1.1 @75%)
Singles, with :05 seconds between reps and :90 between sets. Again… FOLOW THE PERCENTAGES
D: Metcon (6 Rounds for time)
6 x 1k c2 bike, rest :90 btw
Equivalent:
500m row
500m ski
1.5k AB
At a minimum look to hold your 3k pace to start, and get negative splits each round.
The last rounds should be the hardest, not the first.
This is an engine building piece, not the time to redline every round out the gate and drop off pace.. consistency.
E: Metcon (No Measure)
Core Accessory
3 sets:
:30 russian twist
:30 hollow body
:30 situp
rest :60