CrossFit Trivium – CrossFit
Warm Up (No Measure)
3 minutes
3-Way Banded Shoulder Distraction
2 Sets
15 Banded Face Pulls
10 Band Pull Aparts
3 sets
8/6 Cal Ski
10 Sit ups
10 Kettlebell High Pulls 35/24
Shoulder Press (Every 2:00 x 5
5 Reps
)
5×5 at 75% of established 1RM during CF total
Focus on position in the front rack – elbows should be slightly lowered, core and lats engaged, and a firm grip on the bar.
Push all the way through the top with the weight properly stacked.
Metcon (AMRAP – Rounds)
GPP
EMOM x 28
Min 1: 2 Rope Climb
Min 2: 15/12 Calorie C2 Bike
Min 3: 7 Sandbag Over the Shoulders (100/75)
Min 4: Rest
Comp
Min 1: 2 Legless (Ladies 1 Legless)
Min 2: 18/15 Calorie C2 Bike
Min 3: 7 Sandbag Over the Shoulders (150/100)
Min 4: Rest
Look to push the pace on the bike and sandbags knowing you have a full minute rest coming.
Everyone can work with a rope today. Modify to shorter climbs(1-2 pulls) first, then climb from the floor with a jumping rope pullup.
C2 Bike should be completed no more than :50 to allow for transitions. You will need to push a little here to keep that pace.
18 cal in :50 you need a 1400+ pace
15 cal in :50 you need a 1200+ pace
12 cal in :40 you need a 1000+ pace
Bonus Fitness (No Measure)
3 Sets
NFT (not for time)
15 Dumbbell Reverse Fly
15 Dumbbell Bent Over Row
15 Dumbbell Hammer Curl