CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds w/ Empty Barbell

(1st round Coach Led)

5 Hang High Pulls

5 Hang Clean

5 Front Squats

-then-

2 Rounds

20 Lateral Hops Over Barbell

5 Inchworms w/ Push-up

1 Power Clean + 2 Hang Squat Clean (Build to 80-85% of limiting movement)

10:00 Time Cap

Front Squat (8 Mins to Build to a Heavy Triple)

we should be warm from the squat clean

Front Squat (3 x 6 @ 80% of you heavy triple of the day)

Aim to do 1 set every 2:00

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 12

50 Single Unders

20 Wallballs (14/10

15/12 Calorie Row

COMP

AMRAP 12

50 Double Unders

20 Wallball 20/14

15/12 Calorie Row
GPP

This is a classic triplet. Pick a weight that will allow you finish the workout in 2 sets, but could possible do all 20 on the first round. Ideally we want to get 4+ rounds but this will be dependent on row pace and jump rope capacity.

COMP

Consider alternating rounds with single unders and double unders. To add more difficulty, add in a rule that they have to be unbroken.

Bonus Cardio (Calories)

3 Sets

1:00 Calorie Ski

:30 Rest

1:00 Calorie Echo Bike

:30 Rest