Announcements

Holiday Schedule

Wed: Normal

Thursday: 8:00am, 9:00am

Friday: 8:00am, 9:00am, 10:00am

Saturday: 8:00am, 9:00am, 10:00am

CrossFit Trivium – CrossFit

Warm-up (No Measure)

General Prep

10 PVC Passovers

10/10 PVC Around the Worlds

:30 Standing PVC Pipe Prayer Stretch

Into …

Specific Movement Prep

2 Sets, For Quality

3 BTN Snatch Grip Push Press

5 Overhead Squats

7 Jumping Back Squats

Overhead Squat (Every 2:00 x 5
Set 1: 8 Reps @ 60%
Set 2: 8 Reps @ 65%
Set 3: 6 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 4 Reps @ 75%+

)

*sub with front squats or goblet squats if new

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 15

24 Weighted Sit-ups (20/14)

16 Shoulder to Overhead (95/65)

4 Wall Walks

COMP

AMRAP 15

24 GHD Sit-ups

16 Shoulder to Overhead (135/95)

8 Ring Muscle Ups

Bonus Fitness (No Measure)

Pause Snatch Pulls

4 Sets x 3 Reps @ 85%+

*Pause 2 sec below the knee before the pull

Part B)

5 Sets, For Quality

:30 Max Meter Seated Ski Erg

:15 rest

:30 Max Tall Kneeling Straight arrm Banded Lat Pulldown

Rest 2:00 b/s