CrossFit Trivium – CrossFit
Warm Up (No Measure)
3 minutes
3 way banded shoulder distraction
2 Sets
15 banded face pulls
10 Band pull aparts
3 sets
8/6 cal ski
10 Sit ups
10 Kettle Bell high pulls 35/24
Shoulder Press
5×5 at 75% of established 1RM during CF total
Focus on position in the front rack – elbows should be slightly lowered, core and lats engaged, and a firm grip on the bar.
Push all the way through the top with the weight properly stacked.
Metcon (AMRAP – Rounds)
EMOM28
2 rope climbs – legless for competitors
18/15/12 Cal C2 Bike
7 sandbag over the shoulder 150/100/75
Rest
Look to push the pace on the bike and sandbags knowing you have a full minute rest coming.
Everyone can work with a rope today. Modify to shorter climbs(1-2 pulls) first, then climb from the floor with a jumping rope pullup.
C2 Bike should be completed no more than :50 to allow for transitions. You will need to push a little here to keep that pace.
18 cal in :50 you need a 1400+ pace
15 cal in :50 you need a 1200+ pace
12 cal in :40 you need a 1000+ pace