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 10
24 Weighted Sit-ups (20/14)
16 Shoulder to Overhead (95/65)
4 Wall Walks
COMP
AMRAP 10
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