CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
3 sets
:30 bike at 75%-85% effort
5 internal hip stretch each leg
5 hip switches each leg
5 empty barbell back squats
B: Back Squat (1×4 @ 82% 2×3 @85%1×3 @88-90%)
after each set, 10 PVC passthroughs, 5 snatch balance w/ PVC
C: Snatch (6 x 1 squat snatch + 2 OHS @ 75% of squat snatch)
:90 rest between
D: Metcon (3 Rounds for time)
3 sets:
15/10 cal assault
10 bbjo 24/20 *can use hands to get over box
rest :90
The intensity is 85-95% on these intervals. These are high intensity
E: Metcon (No Measure)
Accessory/Core
2 sets:
1:00 hollow hold
:30 side plank
1:00 elbow plank