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: Clean Complex (1 power clean + 2 hang squat clean @ 80-90%; re)
C: Back Squat (3×10 @ 70%; rest :90)
D: Metcon (Time)
3 rounds for time:
30 wall ball 20/14’ ( 10’ target male and female )
20/15 cal row
10 lateral burpee over rower
E: Metcon (No Measure)
Core / Accessory
3 x
:20 Hollow body rock; rest:10
20 alt leg/ arm v-up; rest :10
:30 elbow plank; rest :30