CrossFit Trivium – CrossFit
Warm-up (No Measure)
Mobility:
10 Cat-Cow Stretches
15/15 Hip Circles
10/10 Quadruped Thoracic Rotations
5 Inchworms with Push-Ups
General Warm-Up:
2 Rounds
15 Air Squats
10 Leg Swings (front-to-back and side-to-side)
10 Glute Bridges Specific
Warm-Up:
2 Rounds
5 Deadlifts with Light Loads
5 Dual Dumbbell Clean and Jerks (light)
5 Abmat Sit-Ups
5 Dual Dumbbell Front Squats (light)
Deadlift (Every 2:30 x 5
10 Reps
)
Starting @ 60% of your 1RM Deadlift and increasing the load each set. Each set must be completed unbroken.
-Emphasize maintaining a neutral spine throughout the movement.
-Control the descent and explode on the ascent.
-Focus on smooth, unbroken sets
Metcon (Time)
GPP
3 Rounds for Time
12 Dual Dumbbell Hang Clean and Jerk 50/35lb
30 Abmat Sit-Ups
12 Dual Dumbbell Front Squats 50/35lb,
Comp
3 Rounds for Time
15 Dual Dumbbell Hang Clean and Jerk 50/35lb
30 GHD Sit-Ups
15 Dual Dumbbell Front Squats 50/35lb,
Bonus Fitness (No Measure)
3 Sets, For Quality:
:20/20 Second Copenhagen Plank
8/8 Single Leg Bodyweight Hip Thrust :20/20 Second Single Leg Hip Thrust
Hold Minimal rest between sets today. The focus is to develop Knee, Hamstring & Glute Strength.