CrossFit Trivium – CrossFit
Snatch Pull (3 x 5 @ 80-90%
rest 2:00 between sets)
Metcon (A) (8 Rounds for reps)
GPP
For Max Reps
4 Rounds (8 Min Total)
:30 Max Rep Thruster (95/65)
-rest :30-
:30 Max Rep Bar Facing Burpee
-rest :30-
Comp
For Max Reps
4 Rounds
:30 Max Rep Thruster (135/85)
-rest :30-
:30 Max Rep Bar Facing Burpee
-rest :30-
This can also be set up as a partner workout.
Athlete A works for :30 seconds then Athlete will work for :30. Continue this patter until each athlete has completed 4 rounds.
Let’s aim to have 5:00 reset between workouts A and B.
Metcon (B) (Time)
GPP Partner Wod
6 Rounds for Time (3 each)
20/15 Calorie Echo
100′ Suitcase DB Walking Lunge (50/35)
rest 1:1
*switch arms every 25′
Comp Partner Wod
6 Rounds for Time (3 each)
25/20 Calorie Echo
100′ DB Walking Lunge (50s/35s)
rest 1:1
Interval training is a great way to practice pacing and allow for intensity to stay relatively high. Knowing that there is a rest on the horizon should allow you to push the efforts.
Try to partner with athletes with relatively similar abilities and goals