CrossFit Trivium – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 sets

10 lunges total

5 jump squats

:30 squat hold

B: Back Squat (2 x 2 @ 85-90%)

1×6 @ 70

2×4 @80

2×2 @85-90% ; rest 2:00

RPE – we’ve had a lot of squatting this week, if you’re feeling beat up, go with 2 sets of 2 at a challenging weight

C: Metcon (Time)

The “Will Moorad”

Last weekend Will won the final event of the weekend and overcame an 80 point deficit to qualify for the CROSSFIT Games. It was the largest final event comeback in CROSSFIT semi/regionals history. It was a version of this workout.

GPP

3 RFT:

16 CTB or pullups

6 hspu

4 sandbag clean to shoulder 100/75

2 snatch 115/85

Competitor

3 RFT

8 ring muscle up

6 deficit hspu 8in/4in (2x45s M, 1 x45s F)

4 sandbag clean to shoulder 150/100

2 snatch 155/105

15 min cap

D: Metcon (No Measure)

Bonus Fitness / Accessory

3 sets:

100’ sled push

100’ reverse sled drag

Rest to recovery