CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Rounds

:45 Echo Bike (:15 Easy, :15 Moderate, :15 Hard)

10 Mountain Climber to Deep Lunge Stretch

5 Burpee Bar Touches + :10-:15 sec Tuck L-Hang

“Barbell Complex”

“Barbell Complex”

3 Tall Muscle Clean

3 Front Squats

3 Low Hang Squat Clean

Load: 45/35

Clean (Every 2:00 x 5
Pause Clean Below Knee + Clean
Set 1: 1+1 reps @ 65%
Set 2: 1+1 reps @ 70%
Set 3: 1+1 reps @ 75%
Set 4: 1+1 reps @ 80%
Set 5: 1+1 reps @ 80%+

% of Squat Clean

Cleans are not touch and go
)

For the Pause Clean, we are looking to hold positions below the knee for 1-2 seconds then explode through the hips to the catch position. We are looking for a squat clean today as the emphasis is on technique. We want to hit full extension before pulling the bar back down into the front rack position as we descend into the Front Squat.

Metcon (AMRAP – Reps)

GPP

EMOM x20

Min 1: 5 Front Squats 155/105

Min 2: 15 Toe to Bar

Min 3: Max Lateral Burpees Over Bar

Min 4: Rest

COMP

EMOM x20

Min 1: 5 Front Squats 205/115

Min 2: 20 Toe to Bar

Min 3: Max Lateral Burpees Over Bar

Min 4: Rest
Score is total burpees over bar

But you must complete all the front squats and TTB for that score to be considered RX

Bonus Fitness (No Measure)

10 minute AMRAP, For Quality:

5/5 Dual KB Front Rack Step-Ups 24/20”

:30/:30 Paloff Press Walk-Outs

200ft (60m) Sled Push, Moderate Load