CrossFit Trivium – CrossFit

Warm-up (No Measure)

200m Jog

PVC Warm-up (Coach Led)

2-3 Rounds

5 RDL

5 Clean High Pulls

5 Power Clean

5 Front Squat

-then-

3 Rounds

3/3 Worlds Greatest Stretch

5 Power Clean (increasing weight)

5 Front Squat

Power Clean (Every 2:00 x 6
3 Power Clean @ (80-85%))

rest 3:00 before doing Front Squats

Front Squat (Every 3:00 x 3
12 @ (55-60%))

Metcon (Time)

GPP

For Time:

GPP

For Time:

50 Wallballs (20/14)

150 Double Unders

50 Wallballs (20/14)

Comp

For Time:

50 Wallballs (30/20)

200 Double Unders

50 Wallballs (30/20)

Time Cap: 10

Ideal Time Cap: sub 8

*pace yourself to have a strong 2nd set of wallballs.  Consider breaking the first round 1-2 more times than normal just to make sure you have a clean run at double unders and a strong finish.