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