CrossFit Trivium – CrossFit
Warm Up (No Measure)
400m Jog / 500m Row/ 1k Bike
———– 3 sets
10 Plate Ground to Overhead
5 Burpee to Plate
10 Scap Pull-ups
* Set 3 perform a few strict pullups/pulls
Bergener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Complete 2-3 sets with a PVC, and 2-3 Sets with an empty barbell – Coach lead for each set.
Power Snatch (1 Set Every 2:00 x 6 Sets
2 Power Snatch + 1 Hang Power Snatch
)
Start at 65-70% of 1rm and build by feel with your last attempt being your heaviest lift for the day. 90%+
Metcon (AMRAP – Rounds and Reps)
AMRAP13
GPP
15 Hand Release Pushups
12 Box Jumps 24/20
9 Pull-Ups
Competitor
15 Handstand Push-ups
12 Box Jumps 30/24
9 Chest to Bar Pull-ups
Bonus Fitness (No Measure)
3 Rounds
20 Alternating DB Bent Over Row (Seesaw Row)
20 Banded Strict Chin Ups
5e Prone IYTs
rest 2:00 between sets