CrossFit Trivium – CrossFit

Warm-up (No Measure)

Mobility:

10 PVC Pipe Pass Throughs

10/10 PVC Pipe Around the Worlds

:30 second PVC Pipe Prayer Stretch 5/5

World’s Greatest Stretch

Into 2 Rounds:

30 second Jump Rope Practice

15 Air Squats

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Overhead Squats

Overhead Squat (Every 2:00 x 6

– Set 1: 5 Reps @ 70%
– Set 2: 4 Reps @ 75%
– Set 3: 3 Reps @ 80%
– Set 4: 3 Reps @ 80%
– Set 5: 2 Reps @ 85%
– Set 6: 2 Reps @ 85%+

% Based on Overhead Squat
)

– Performed from the rack.

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 14

50 Double Unders

15 Wall Balls 20/14lb

5* Power Snatch 135/95lb

*Increase Power Snatch by 5 Reps on Each Set

*COMP*

AMRAP 14

75 Double Unders

25 Wallballs

3* Power Snatch 185/125

*Increase by 3 reps each Set

Bonus Fitness (No Measure)

3 Sets

5/5 Bulgarian Split Squats

30×1 Tempo

8 Cuban Rotations

30×1 Tempo

13 Weighted GHD Hip Extensions