CrossFit Trivium – CrossFit
Warm-Up (No Measure)
10 Minutes
400m jog
into:
3 sets
10 Empty bar good mornings
10 Empty bar high pull
5 burpees
Use remaining time to build deadlift
Deadlift (5-3-1 )
16 Minutes
Take 8 minutes to build to 70%
E4MOM x 2
**4 minunte window for each set.
5 reps at 70%
3 reps at 80%
1 rep at 90%
Record your 90%
Metcon (AMRAP – Rounds)
EMOM20
GPP
Minute 1: 12 Kettbell swings 53/35
Minute 2: 12/10 cal echo
Minute 3: 15 ab mat sit-ups
Minute 4: 5 Sandbag over shoulder 100/75
Competitor
Minute 1: 15 Kettbell swings 70/53
Minute 2: 15/12 cal echo
Minute 3: 15 GHD sit-ups
Minute 4: 5 Sandbag over shoulder 150/100
——
Do not mix and match levels. If you cannot complete a round, take a round off and pick up on the next movement. Strive to complete each round for as long as you can.
Bonus Fitness (No Measure)
60 reps of each movement partitioned any way.
Banded tricep press down
Empty bar bicep curl
Banded Pull Aparts