CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
3 sets
200m run
5 single arm DB Push press each
:20 bar hang
B: Strict press + Push Press (3 x 5+5)
strict press + push press, 3x 5×5 @ 75% of 1 rep max strict press
STICK TO THE PERCENTAGES
The % is from your strict press.
C: Metcon (No Measure)
Accessory
4 Sets alternating
db bench, x12 ; rest :60
strict pull up, x 5; rest :60 ( add load if possible )
Choose bench weight you can complete unbroken
D: Metcon (5 Rounds for time)
GPP
C) 5 sets, each for time:
12 / 10 cal assault
10 pullups
15 hspu
10 CTB
rest :60
Competitor
5 sets, each for time:
15 / 12 cal assault
10 c2b
15 hspu
5 BMU
rest :60
Push the pace on each set, strive for more consistency across, expect splits to be positive given the amount of rest. Work to keep as close as possible.
Waterfall start, chose your GPP or COMPETITOR, no mixing and matching movements. Perform as written, or modify down.
Modify reps first, movement second.