Announcements

Sign up for Trivium’s In-house Open Challenge “Saturday Smackdowns”

 

6 Week Barbell Class January 15- February 25th

Tuesday and Thursday nights at 7:00pm-8:00pm

Ask Coach Matt for more details!

CrossFit Trivium – CrossFit

Warm-up (No Measure)

3:00 T-Spine Opener w/ Stretch or Foam Roller

-then-

3 Rounds

5 PVC Pass Throughs

5 PVC RDL

5 PVC Behind the Neck Press

-then-

2 Sets

5 Strict Press

5 Calorie Echo

-then-

Barbell Technique Work

Snatch Balance + Overhead Squat (Every 1:30 x 5
2 x 1 Snatch Balance + 2 Overhead Squat @ 65-70%
3x 1 Snatch Balance + 2 Overhead Squat @ 75% )

Based off of Power Snatch 1RM

Power Snatch (Every 1:30 x 5
Set 1-2: 2 Reps @ 75-85%
Set 3-5: 2 Reps @ 90-92%)

Metcon (Time)

GPP

4 Rounds

15 Russian Kettlebell Swings (53/35)

15 Shoulder to Overhead 95/65

COMP

4 Rounds

15 Russian Kettlebell Swings (70/53)

15 Shoulder to Overhead (135/95)

Bonus Fitness (No Measure)

4 Sets

50′ Handstand Walk

rest as needed between efforts