CrossFit Trivium – CrossFit
Warm Up (No Measure)
15 minute Running Clock
Bike of choice: 2:00 at a conversational pace
——
3 sets (5-minute cap)
10 plate round to overhead
5 burpee to plate
10 jumping air squats
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8 minutes to build to 80% deadlift for strength portion
At the 15:00 clock – start Deadlift E2MOM
Deadlift
10 Minutes E2MOM x 5
5×3 at 80-85% of established 1RM during CF total
Metcon (Time)
3 Rounds For Time – 15:00 time cap
GPP
30-20-10
Air Squats
Double under
Sit Ups
Competitor
30-20-10
Goblet Squats #35/24
Double under
GHDSU
Scaling options for Double unders
Perform singles x 2
If you’re working on double under as a skill, pick a reduced number to try and hit, or set a time limit for attempts.
Classes with 3 or more doing competitor for GHDSU (no mix and match) partner up and stagger the start time.