CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
3 Rounds
10 PVC pass through
5 strict press with an empty barbell
:20 overhead hold with an empty barbell
B: Shoulder Press (6 @ 65%, 5 @70%, 4 @75%; rest :90 x2 waves )
Complete the sets of 6,5,4 and then rest :90 and complete the next set of 6,5,4 are the same weights. This is not for time, but rest between sets should be what it takes to change plates. Records your set of 4
12 minute cap
C: Metcon (No Measure)
3 Sets
– 14 Alternating arm DB bench press
** keep nonworking arm locked out in the press position
– 5-7 Strict ring pull-ups OR ring rows
**use false grip, lean back, hold hollow and pull to the sternum
10 minute cap
D: Metcon (4 Rounds for reps)
4 sets: 4:00 on / 1:00 off
GPP
BUY IN: 20/15 cal row
Remaining time AMRAP
8 Chest to bar pull-up
6 Burpees
8 Handstand push-ups
Competitor
BUY IN: 20/15 cal ski
Remaining time AMRAP
2 Ring muscle up
6 Burpees
25′ Handstand Walk
Each AMRAP starts over, record reps for each set.
GPP: 1 round = 22 reps
Competitor: 1 round = 9 reps
E: Metcon (No Measure)
accumulate 2:30 in sorenson hold or superman hold
https://www.youtube.com/watch?v=rfxfZo4g4KE