CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Sets

10 PVC Pass Throughs

:20 PVC Lat Stretch

5 Push-ups

5 Ring Row

-then-

PVC Technique Work w/Coach Strict Press

Strict Press (5 @ 65%
5 @ 70%
5 @ 75%
Max Rep @ 76-78%)

Every 3:00 x 4

Strict Press

6-8 Tempo Strict Pull-ups

(:04 negative and :01 Pause w/ chin over bar)

Metcon (Time)

GPP

Partner WOD

10 Rounds (YGIG)

10 DB Bench Press (50/35)

75 Single Unders

10 Pull-ups

15/12 Calorie Echo

  COMP

Partner WOD

10 Rounds (YGIG)

10 DB Bench Press (50/35)

50 Double Unders

10 Chest to Bar Pull-ups

20/15 Cal C2 Bike Standing
YGIG- You GO, I GO

(5 rounds per athlete)

Choose a weight on the bench press that will allow unbroken reps.  Sprint the effort on the bikes as much as possible.  Athlete 2 will begin their round once Athlete 1 completes the entire round

Bonus Fitness (No Measure)

3 sets:

50’ Single Arm Waiter Carry e/ side

50’ Single Arm Suitcase Carry e/ side

Rest as needed