CrossFit Trivium – CrossFit

Warm-up (No Measure)

10 Minutes

500m Row at light pace

into:

3 sets of

10 Empty bar good morning

10 Empty bar back squats

10 Plate ground to overhead

Deadlift (4×3 at 85% )

16 Minutes

E2MOM x 4 perform 3 reps at 85% of established 1RM during CF total

Metcon (2 Rounds for time)

2 Sets

every 9:00 at 8/10 RPE

500m ski

500m row

1000m C2 Bike

*8-minute cap per round scale distance if needed.
**Target finish per round between 6-7 minutes. We’re looking for sustainable threshold pace across both sets.

*** Waterfall starts every 3:00

Group 1 at 0:00 and 9:00

Group 2 at 3:00 and 12:00

Group 3 at 6:00 and 15:00

Bonus Fitness (No Measure)

3 Sets, For Quality

10/10 Dual Dumbbell Staggered Stance Romanian Deadlift

10/10 Single Arm Dumbbell Row

10 Slider Hamstring Curls (30X1 Tempo)

10 Dumbbell Zottman Curls