CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Sets

10 Kip Swings

5/5 DB Push Press

5 Calorie Echo Bike

5/5 Cossack Squats

Gymnastics Conditioning (A) (AMRAP – Reps)

EMOM x 10

3-5 Bar Muscle Ups
Modifications:

2-3 Banded Bar Muscle-ups

3-5 Box Assisted (Jumping) Bar Muscle Ups

Open Prep Conditioning (3 Rounds for time)

3 Rounds For Quality

10 Handstand Push-ups

12 Alt. Dumbbell Hang Clean and Jerk (50/35

10 Lateral Box Jump Over

12 Double Dumbbell Push Press (50s/35s)

rest 2:00 between sets
Our open prep conditioning gives us a chance to focus on holding Open Standards without the stress of finishing “For Time”.  Today, lets work on keeping the feet close on the Handstand Push-ups and showing good lockouts on the DB Movements.

Practice different methods on the box jump overs if possible (step down compared to rebound)

COMP  athletes play with different heights for the box and weights for the DB

Metcon (AMRAP – Reps)

GPP

AMRAP 6:00

40/30 Calorie Echo Bike

30 Pull-ups

w/ remaining time

Max Rep DB Box Step Up (1 x 50/35) (24″/20″)

COMP

AMRAP 6:00

40/30 Calorie Echo Bike

30 Chest to Bar

w/ remaining time

Max Rep Double DB Box Step Up (50s/35s) (24″/20″)
Our goal is to be off the bike in 2:00-2:30 max.