CrossFit Trivium – CrossFit
Warm Up (No Measure)
Mobility
1:00 Left/Right each Couch
1:00 Left/Right each Pigeon
AMRAP 4
:10 Machine of choice at high-intensity effort
:30 bar hang
10 Lunge and twist
Workout Prep (No Measure)
EMOM12
1- 8-10 scap pullups
2- 8 -10 barbell thrusters
3- rest
Gradually increase to strict/kipping/bfly by feel. Use bands, jumping, or other mods as required.
Gradually increase weight by feel as well.
Allow 5-7 minutes to finalize athletes’ warmup, mods, placement etc.
Break up athletes into heats as needed for FRAN
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
9 Minute time cap – Modify accordingly – track time, weight, and modifications
Bonus / Cooldown (No Measure)
8 minutes on the C2 bike at 6/10 RPE