CrossFit Trivium – CrossFit
Warm Up (No Measure)
15 minute Running Clock
Bike of choice: 2:00 at a conversational pace
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2 sets (5-minute cap)
10 Romanian Deadlift w/ Plate
5 Burpee to Plate
10 Jumping Air Squats
25’e Suitcase Carry
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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 Every 2:00 x 5
3 Reps @ 80-85% of established 1RM during CF total
Metcon (Time)
For Time – 10:00 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.
Bonus Fitness
4 sets
10 Reverse Hyper
10 Glute bridges (lightweight)
10 Weighed Single leg Calf Raise
10 Tib raise (band or machine in loft)