Announcements

*Double Under Clinic* with Coach Matt

Thursday December 8th @ 6:00pm

Sign Up at the Front

 

BeReady Injury Screenings

December 12, from 12:00pm-6:00pm

Sign up here:calendly.com/bereadypt/cftrivium

CrossFit Trivium – CrossFit

Warm-up (No Measure)

5 Inchworms w/ Push-up

3/3 Worlds Greatest Stretch

-then-

2 Sets

9 PVC Pass Throughs

6 Behind the Neck Strict Press

3 Overhead Squat

-then-

Empty Barbell Warm-up with Coach

Squat Snatch (EMOM x 6
1 rep @ 80-85%)

Barbell Cycling (Weight)

@ 7:00

2 Sets

10 Unbroken Hang Squat Snatch

rest 1:00 between efforts
Suggested Weights:

115/95/65/45

(pick a weight you feel confident going unbroken with.  You can always go up in weight after a successful round)

Back Squat (Every 2:00 x 3
2-3 Reps @ 85-88%
)

8:00 to warm-up

Metcon (AMRAP – Rounds and Reps)

GPP

3 Sets

3:00 on / 1:00 off

8 Alternating Dumbbell Hang Squat Clean (50/35)

4 DB Burpee Deadlifts

48 Single Unders

COMP

3 Sets

3:00 on / 1:00 off

8 Double Dumbbell Hang Squat Clean (50s/35s)

4 Double DB Burpee Deadlifts

24 Double Unders
*start fresh each round.

*score is lowest round