CF – 5/11/21

11
May

CF – 5/11/21

CrossFit Trivium – CrossFit

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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