CrossFit Trivium – CrossFit

Warm-up (No Measure)

EMOM x 9

Min 1: Easy Echo Bike or Ski

Min 2: Hip Opener

Min 3: Shoulder Opener

-then-

2 Sets

10 PVC Pass Throughs

10 Behind the Neck Strict Press

5 Overhead Squats

-then-

2:00-3:00

Coach Led Barbell Warm-up

Snatch (EMOM x 10
Odd: 5 Singles
Even: Rest)

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 73%

Set 5: 75%

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Lateral Burpee Over the Bar

10 Hang Power Snatch 75/55

10 Toes to Bar

COMP

AMRAP 10

10 Lateral Burpee Over the Bar

10 Power Snatch (75/55)

10 Toes to Bar
We are aiming to hit unbroken or close to unbroken sets on the Barbell Movement.  Slow the cadence down to allow yourself to breath through the movements and know you can break the toes to bar up as needed.

Bonus Fitness (No Measure)

3 Sets

10 Clean Grip Romanian Deadlifts

5-10 Wall Walks

rest :30 between movements