CrossFit Trivium – CrossFit

Warm-up (No Measure)

Warm-Up

EMOM x 8

Minute 1: 30 second Jump Rope

Minute 2: 5/5 World’s Greatest Stretch

Minute 3: 7 Walking Inchworm Push-Ups

Minute 4: 10 Air Squats + 10 Alternating Step-Ups

Back Squat (Every 2:30 x 6
Set 1: 4 @ 65%
Set 2: 3 @ 70%
Set 3: 2 @ 75%
Set 4: 4 @ 65%+
Set 5: 3 @ 70%+
Set 6: 2 @ 75%+
)

:03 Pause at the bottom of the 1st Rep of every set

Metcon (AMRAP – Reps)

GPP

AMRAP 12

2-4-6-8-10-12….

Dual DB Burpee Reverse Lunge 50’s/35s

10-20-30-40-50-60….

Double Unders

COMP

AMRAP 12

2-4-6-8-10-12….

Dual DB Burpee Box Step Up 50’s/35s (24″/20″)

10-20-30-40-50-60….

Double Unders
Ideally, Boxes are set up near the walls to leave space for the Double Unders

Dual DB Burpee Reverse Lunge =

1 Burpee + 1 Dumbbell Reverse Lunge on each leg

So the Round of 2 Reps would equal 2 Burpees and 4 total reverse Lunges

Bonus Fitness (No Measure)

4 Sets, For Quality

5 Dual KB Front Rack Cyclist Squats 3030 Tempo

10/10 Single Leg Barbell Hip Thrust

15 Weighted GHD Hip Extensions