CrossFit Trivium – CrossFit
Warm Up (No Measure)
12 Minute Running Clock
Machine of choice: 2:00 at a conversational pace
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1:00 Couch each leg
1:00 Pigeon each leg
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AMRAP4
8 Hand Release Push Ups
6 Empty Bar/PVC High Pull
4 Empty Bar/PVC Overhead Squat
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
6 Minutes
Complete 2-3 sets with a PVC, and 2-3 Sets with an empty barbell – Coach lead for each set.
Squat Snatch
15 Minutes
6 Minutes to build to 60%
9 Minutes for E90 x 6
E:90 x 6
1: 3 Reps at 60%
2: 3 Reps at 65%
3: 2 Reps at 70%
4-5-6: 1 Rep at 80%
Record your 80% – do not go over – NO MISSES !
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:00
GPP
12 Sumo Deadlift High Pull #75/55
9 Handstand Push Up
6 Burpee Over Bar
Competitor
12 Sumo Deadlift High Pull #95/75
9 Strict Handstand Push Up
6 Burpee Over Bar
Push your pace, this is a 9-minute effort so bring the intensity.
Bonus Fitness (No Measure)
Accumulate 50 of each movement , partition as desired.
Empty Barbell Z-Press
Dumbell Bent Over Row
Dumbell Pull Over