CrossFit Trivium – CrossFit

Daily Focus (No Measure)

This one is a remix of “17.1 / 21.2” with the addition of the 1 mile run and increased loading. The goal here is to limit the volume we saw in those Open workouts by adding in the run and increasing the loading requirement.

Warm-up (No Measure)

2 Sets

200m Run

5 Push-ups

5e Single Arm DB RDL

5e DB Hang Snatch

3 Box Complex

1 Complex = 2 Box Step-Ups + 1 Box Jump

Bench Press (Every 3:00 x 5
Set 1: 3 Reps @ 80-85%
Set 2: 3 Reps @ 80-85%
Set 3: 2 Reps @ 85%+
Set 4: 2 Reps @ 85%+
Set 5: 1 Rep @ 90%+ )

Metcon (AMRAP – Reps)

GPP

AMRAP 14

1600m Run Buy In

-directly into-

10-20-30… Alternating DB Snatch, 50/35

15 Burpee Box Jump Overs, 24”/20”

COMP

AMRAP 14

1600m Run Buy In

-directly into-

10-20-30… Alternating DB Snatch, 70/50lb

15 Burpee Box Jump Overs, 24”/20”

Bonus Fitness (No Measure)

4 Sets, For Quality:

:15/:15 second Single Leg Romanian Deadlift Hold

8-10 Dumbbell Tate Press

15 Weighted Hip Extensions

Banded Tricep 21s

* 7 reps at the top half of range of motion – 7 reps at the bottom half of range of motion – 7 reps full range of motion.

Rest as needed between sets.