CrossFit Trivium – CrossFit
A: Clean Barbell Warm Up (No Measure)
1 round: Coach led
3 power shrug
3 high elbows
3 Muscle Cleans
3 strict Press
3 Elbow Rotations
3 Front Squats
Then:
1 time through ** SHOULD HEAR YOUR FEET **
Position 1
3 high hang Power cleans (dip, pull)
Position 2 (dip + hinge, shoulders over the bar)
3 hang power cleans
Position 3(shoulders over the bar), then 2
3 hang Power cleans
B: Power Clean (4×1.1 @ 74-78%; rest :05/:90)
C: Clean Grip Deadlift (3x 4 @75-80% ;rest :90)
D: Metcon (AMRAP – Reps)
EMOM24
1- :40 max cal row
2- 10-20 ghdsu
3- :40 max cal ski
4- 5 sandbag cleans (150/100/75)
**score is LOWEST number in any round
Score= lowest cal + lowest GHDS + lowest cal + lowest SB clean