CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

3 Inchworm w/pushup

50’e Single Arm DB Overhead Carry

5 Jump Squats

-then-

10 PVC Pass Throughs

PVC Lat Stretch

-then-

3 sets Building

1 Snatch Pull + 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat

*first set led by coach. keep it light and focus on technique

Power Snatch + Full Snatch (EMOM x 6 @ 70-75%)

These do not have to be touch and go

Metcon (Time)

GPP

10 Rounds for Time

8 Box Jump Over (24/20″)

2 Wall Walks

6 Alternate DB Snatch (50/35)

Rest :30 between sets

COMP

10 Rounds for Time

8 Box Jump Over (24/20″)

2 Wall Walks

6 Alternate DB Snatch (70/50)

Rest :30 between sets
Our goal is to choose a weight that allows for touch and go reps. We are looking for sprint efforts.

Bonus Fitness (No Measure)

3 Sets:

10 V-Up

:20 Hollow Body Hold

:30 Russian Twist (weighted)