CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds
10 Scap Pull-ups
5e Single Arm DB Strict Press
10e Banded Paloff Press
-then-
Tabata x 4
GPP
Burpee to Target
Comp
Burpee Pull Up

Push Press (4 x 2 @ 85-88%
rest 2:00 between sets)

Split Jerk (Build to a heavy 90-95% effort for the day.
rest 2:00 between sets)

This is not Max out day, but weight should be challenging if technique feels good.

Metcon (AMRAP – Rounds)

GPP

AMRAP 8

8 DB Hang Snatch (50/35)

4 Chest to Bar

Comp

AMRAP 8

8 Double KB Snatch (53/35)

2 Bar Muscle Ups
GPP:

These numbers are perfect for athletes looking to build confidence in the pull-up ability. Shoot for unbroken reps and practice your kip or butterfly efficiency. Avoid singles today if at all possible. For TODAY, the DB snatch does not need to be alternating but make sure each arm does 4 reps each round.

Comp:

We are looking for a weight that can be completed unbroken if fresh, but you may need to break it up early in this workout.

Today is also a great day to work on BMU efficiency, so lower the weight on the KB snatch if today if that is your intent.

Bonus Conditioning (2 Rounds for time)

GPP/COMP

For Time:

2000m Row @ 5k Effort

-rest 2:00-

1000m Row @2k Effort