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 @ 76-80%; rest :05/:90)
C: Clean Grip Deadlift (4×3 @76-82% ;rest :90)
D: Metcon (AMRAP – Reps)
EMOM 24
1- 10-16 cal row
2- 10-20 ghdsu
3- 10-16 cal c2 bike
4- 15-20 pushup
No more than :50 on an erg – pick a number that is sustainable within that time frame