CrossFit Trivium – CrossFit

Warm-up (No Measure)

EMOM x 8

Odd: 10 Banded Good Morning + 3 Inchworms w/ pushup

Even: 50′ Suitcase Carry Each Side

Clean Grip Dead Lift (5 x 3 @ 85-88%)

rest 2:00 between sets

Warm-up (Metcon) (No Measure)

GPP 3 Rounds

:10 Second Ring Support + 2-3 Ring Dips

3 Deadlifts Increasing in weight

Comp 3 Rounds

3-4 Rounds

2 Kip Swings + 1 Ring Muscle Up + 1 Ring Dip

3-5 Deadlifts Increasing in weight

Metcon (Time)

GPP

For Time:

9-7-5-3

Ring Dip

Deadlift 205/145

COMP

For Time:

9-7-5-3

Ring Muscle Up

Deadlift 315/225

Time Cap 12

Ideal Time Cap 10

*notes*

GPP

Break the ring dips up early, but be capable of finishing the first round in 3 sets or less. The deadlifts should be challenging but possible unbroken. Switching to fast singles may be a good strategy for some

COMP

Same idea on the Ring Muscle Ups as the GPP Dips.  Scale to a number that can be completed in two to three sets.  If we are brand new to RMU, consider just 1 Ring Muscle Up per round then finish with Ring Dips

Bonus Fitness (3 Rounds for reps)

3 Rounds

1:00 Max Rep GHD

1:00 Plank

be mindful of the GHD Capacity.  Newer athletes should cap there GHDS at 16-18 reps per round