CrossFit Trivium – CrossFit

Warm-up (No Measure)

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Bar or Ring Kip Swings + 10 Alternating Single Arm Kettlebell Swings

minute 3: “Barbell Complex”

minute 4: Rest and add a little weight to the barbell

“Barbell Complex”

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Low Hang Power Snatch

Each round decrease by 1 rep on each movement and add a little load

Power Snatch (Every 2:00 minutes, 6 Sets
Set 1: 7 Reps @ 60%
Set 2: 6 Reps @ 65%
Set 3: 5 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 2 Reps @ 85%
)

COMP: Touch and Go Reps

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 12

3 Ring Dips

3/3 Dumbbell Hang Snatches

9 Dumbbell Goblet Squats

Load: 50/35

COMP

AMRAP 12

3 Ring Muscle Ups

3/3 Single Arm Kettlebell Hang Snatches

9 Goblet Squats

Load: 53/35

Bonus Fitness (No Measure)

Optional Accessories

Part A)

Strict Pull-Up Development

Level 3:

3 (sets) x 50% of Max Unbroken Reps

Rest as needed between sets

Level 2:

3 x 50% of Max Unbroken Reps

Rest as needed between sets

Level 1:

3 x 50% of Max Unbroken Reps

Complete with Green or Red Band

Rest as needed between sets

Once you complete the above percentage work, please then complete the Accessory work below:

Part B)

2 Sets, For Quality:

10 Second Top of Pull-Up Hold

Straight into

20 Second Active Hang Hold

Rest as needed between set