CrossFit Trivium – CrossFit
A: Warm-up (No Measure)
4 way shoulder w/ band (:30 each)
2 sets w/ empty barbell
3 strict press
5 push press
7 push jerks
B: Shoulder Press (5 @ 78%, 3 @84%, 1 @92% )
2 waves
rest :90 between each wave
C: Metcon (AMRAP – Reps)
3 sets
10 Push press @ 65-70%
rest :60
:30 max unbroken HSPU
rest :60
score is total HSPU
**Take barbells from the ground
D: Metcon (Time)
10 rounds for time:
GPP
5 Chest to bar or 9 pull ups
4 double dumbbell hang cleans (50/35)
6 ttb
Competitor
2 ring muscle up or 3 BMU
4 double dumbbell hang cleans (50/35)
6 ttb
*18 min cap
TTB Scales: knee raises or 12 ab mat situps
** do not place dumbells under the rig. They must be out on the main floor.
** given the number of dumbbells and rig space needed, be ready to share/partner up where needed
E: Metcon (No Measure)
Optional accessory
4 sets:
10 barbell curl; rest :10
20 banded tricep extensions; rest :60