Announcements
Unforgotten Competition October 1st
Sept 29- Last day to sign up
Sign up:
https://app.wodifyarena.com/Event/Event.aspx?EventId=18536&Tab=workouts
CrossFit Trivium – CrossFit
Warm-up (No Measure)
3 Rounds
25′ Inchworm w/ Push-up
50’e Suitcase Carry
5 Goblet Squat
25′ Burpee Broad Jump
-then-
2 Sets
1 Pause Back Squat + 4 Back Squat
(3 second pause at the bottom)
Back Squat (4 x 4 @ 75-80%)
1 Set every 2:30
Metcon (Time)
GPP
3 Rounds
20 Dumbbell Snatch (50/35)
10 Burpee Box Jump (24″/20″)
rest 2:00
3 Rounds
20 Dumbbell Clean and Jerk (50/35)
10 Dumbbell Box Step Ups (24″/20″)
Time Cap: 16
COMP
3 Rounds
20 Dumbbell Snatch (50/35)
10 Burpee Box Jump (24″/20″)
rest 2:00
3 Rounds
20 Dumbbell Clean and Jerk (50/35)
10 Dumbbell Box Step Ups (24″/20″)
Time Cap: 13
*notes*
Choose weights and rep schemes that will allow you to finish each round in about a minute.
For Comp:
We are looking for high intensity. Try to outrun the smoke on the first round and really test your recoverability. Look to go sub 6:00 on the first 3 rounds to try to finish this under the time cap.