CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Sets, For Quality:

1:00 minute Machine of Choice (Easy to Moderate pace)

:20/20 Second Banded Lat Stretch e/side

:20/20 Second Banded Front Rack Stretch e/side

3 Strict Pull-Ups + 10 Kipping Swings

5 Barbell Front Squats + 5 Barbell

Strict Presses @ 45/35

-then-

Primer

2 Rounds

5 Thrusters @ Weight 1

3-5 Chest To Bar Pull-Ups

Rest 1:00 minute

2 Rounds

3 Thrusters @ Weight 2

2-3 Bar Muscle-Ups

Rest 5:00 minutes before beginning 24.3

Strategy/Tips (No Measure)

Take it one step at a time. Don’t let the entire workout overwhelm you. Break it down into manageable chunks, focusing on each movement and round individually. Start by breaking the Thrusters early to avoid prolonged rest breaks and when it comes to the gymnastic elements, listen to your body and break up the movements as needed, ensuring you keep those rest periods short and consistent.

Consider taking the chest to bar on in very small sets if that is a limiter and even hitting the Thrusters for 5-5. There are not a lot of athletes who will finish this workout , so pace for the entire 15:00 minutes.

CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 bar muscle-ups

Time cap: 15 minutes

F: 65lb, 95lb

M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here

CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 jumping chest-to-bar

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chin-over-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here