CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today we are moving into a barbell cycling test workout . This one has the feel of “Kalsu” with a little added flare to it as we are moving through different movement patterns and forcing athletes to work on mechanics across a broad range of barbell movements.

Warm-up (No Measure)

2:00 Cardio of Choice

-then-

2 Sets, For Quality

10 PVC Pipe Passthroughs

:30 second PVC Pipe Prayer Stretch

5 sets of Ring Y, T, W’s

5 Tall Muscle Snatches , 45/35lb (20/15kg)

5 Overhead Squats 45/35lb (20/15kg)

5 Snatch Balance 45/35lb (20/15kg)

then complete the following:

Single Leg Box Jumps

4 x 4/4

*Increase the height of the box each set if it is safe to do so. This isn’t about maximum height, it is about developing single leg power and correcting any asymmetries we might have.

*we can also stack plates

Snatch (Every 2:00 x 6
1 Snatch @ 80%+ building to a 1RM
)

Metcon (Time)

GPP

For Time

20 Thrusters

20 Sumo Deadlift High-Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

Load: 95/65

Starting 0:00 and EMOM

4 Lateral Burpees Over Bar

COMP

Load: 135/95lb

Time Cap 18:00
-in order to count as Rx, you must complete the 4 burpees every minute, even if you choose to not do a movement after and rest-

Bonus Fitness (No Measure)

3 Sets, For Quality

10-12 Ring Hamstring Curls

8-10 Reverse Nordic Curls

6-8 Dual Dumbbell Arnold Press