CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
2:00 Bike at 70-75%
3 clean pulls
3 clean high pulls
3 hang power cleans
3 elbow rotations
B: Power Clean (6 x 1.1 @ 75-80%; E:90)
Singles, :05-:10 between reps.
And you guessed it.. FOLLOW THE PERCENTAGES!
C: Metcon (Time)
GPP + Competitor
4 rounds for time:
20/15 cal row
Look to increase your row speed a little each round with your last round being 90-95% effort.
Don’t stop on burpees. Even if they are slow.. don’t stop.
D: Metcon (No Measure)
Accessory / Skill
alt emom x 18
Min 1: 10 weighted glute bridge (light)
Min 2: 5-15 ghdsu or v-up
***novice – accumulate 25-40 total
***intermediate – 35-60 reps total
Min 3: 4 to 6 burpee bjo, 30/24″
**increase reps or height from last week
If you have not had much exposure to the GHD, v-ups are recommended.
Intro to GHDSU don’t go down to the floor and keep the reps around 5-7. Ask your coach to review positioning and setup.