CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Sets

1:00 minute Machine Choice

8 Dual Dumbbell Sumo Deadlifts

8 Scapular Pull-Ups

4/4 Lateral Box Step-Downs

Into

2 Sets

5 Back Squats w/ Empty Barbell

5 Barbell Jump Squats

Back Squat (Every 2:00 x 5
Set 1: 5 @ 72%
Set 2: 5 @ 75%
Set 3: 4 @ 77%
Set 4: 4 @ 80%
Set 5: 3 @ 82%
)

Workout Primer (No Measure)

(10:00 minutes)

Teach specific movements or talk through efficiency tips

Burpee Box Jump

Dual Dumbbell Squat Clean *Can be outside the legs or inside the legs for the movement today

Chest to Bar Skill Work and Pull-Up Scaling

2 Sets, Build Intensity

2 Burpee Box Jump Overs

3 Dual Dumbbell Squat Cleans

4 *Pull-Up Option

Rest 30 seconds, then repeat

Metcon *needs review* (AMRAP – Reps)

GPP

AMRAP 10

2-4-6-8…. Burpee Box Jump Overs

8 Single Dumbbell Squat Cleans

8 Pull-Ups

Box Height: 24/20”

Dumbbell: 50/35lb

COMP

AMRAP 10

2-4-6-8…. Burpee Box Jump Overs

8 Dual Dumbbell Squat Cleans

10 Chest to Bar Pull-Ups

Box Height: 24/20”

Dumbbells: 50/35lb

Bonus Fitness (No Measure)

4 Sets, For Quality

8/8 Single Arm KB Front Rack Bulgarian Split Squat

10 Feet Elevated Ring Rows

10-15 Barbell Reverse Curls

Rest as needed