CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

5 Calorie Row

10 Lateral Hops Over Rower

group up and alternate rounds until both complete 3 total.

-then-

5 PVC Pass Throughs

5/5 Single DB Strict Press (Right)

25′ Overhead Carry (Right)

5/5 Single DB Strict Press (Left)

25′ Overhead Carry (Left)

-then-

3 Barbell Strict Press

3 Push Press

3 Push Jerk

3 Split Jerk

Push Jerk (Every 1:30 x 6
3 Reps)

Sets 1-2 70-75%

Sets 3-680-85%

Split Jerk (EMOM x 3
1 Rep (building in weight))

Metcon (Time)

GPP

Teams of 2

Buy in: 100 Box Jump Overs (20″)

-immediately into-

10 Rounds

10 Shoulder to Overhead (95/65)

6 Toes to Bar

COMP

Teams of 2

Buy in: 100 Box Jump Overs (24″/20″)

-immediately into-

10 Rounds

10 Shoulder to Overhead (135/95)

10 Toes to Bar
Box Jump Over can be broken up anyway you would like. 10 Rounds must be split into “you-go-i-go” rounds.

(please move the boxes out of the way before starting the 10 rounds)

Bonus Fitness (No Measure)

3 Rounds

1:00e Side Plank

:30 Sorenson hold + 15 Back Extensions

rest 1:00 between rounds