CrossFit Trivium – CrossFit

Warm-up (No Measure)

10 Minutes

400m run

into

3 Sets

20 ft Duck Walk

10 Empty Bar Back Squat

10 Russian Kettlebell Swing (moderate weight)

Back Squat (5×2 90%)

22 minutes

take 12 minutes to build to 90% of your 1rm from the CrossFit total.

Then:

E2MOM x 5

2 reps at that 90%

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

GPP

20 Kettlebell swings 53/35

10 Hand stand push-ups

Competitor

20 Kettlebell swings 70/53

10 Strict handstand push-ups
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We’re going for intensity here, push your pace from the start and hang on for a strong finish.

Scale for intensity

Focus on kettlebell technique and strive for bigger sets from the start.

Stand straight up, locking your knees, and aggressively squeeze your glutes to perform the swing. Keep your arms loose, like ropes connecting yourself to the kettlebell.

Bonus Fitness (No Measure)

Accumulate 3:00 Sorenson Hold, in as few sets as possible

Accumulate 50 Glute Ham Raises in as few sets as possible

Accumulate 1:30/1:30 Side Plank