CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Sets

1:00 minute Machine Choice

10 Bird-Dogs

20 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridges

20 second Glute Bridge Hold

10 Cossack Squats

Workout Primer

3 Sets

Power Clean + Front Squat

Squat Clean + Front Squat

Rest 30 seconds

3 Bench Press

Rest 30-60 seconds

*Increase loads up to working weights

Metcon (12 Rounds for weight)

GPP/COMP

EMOM x 30

Min 1: 3 Front Squats*

Min 2: 13/10 Calorie Bike Erg

Min 3: 5 Bench Press

Min 4: 13/10 Calorie Ski Erg

Min 5: Rest
Primary Objective: Finish the 3 Front Squats at around 80% of 1RM and the Bench Press at close to 77%, but of course this is loose based on how you are feeling today.

Bonus Fitness (No Measure)

3 Sets, For Quality

10/10 Back Rack Step-Ups 24/20”

10 Deficit Parallette Push-Ups 31×1 Tempo

20 Dumbbell Renegade Rows