CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Rounds

8 BarbellGoodmornings

4 Inchworms + Push-up

:20 Hang from Bar

-then-

2 rounds(1st Round w/ Coach)

6 Alt. Dumbbell Snatch

3 Toes to Bar (or sub)

6 Alt. Dumbbell Hang Clean and Jerk

3 Pull-up/Chest to bar (or sub)

-then-

Empty Barbell Deadlift Technique

Deadlift (6 Sets
3 Reps @ 75-85%
rest 1:30 Between sets)

starting at 75% on set 1 then building to 85%

On the last 4 Sets, complete 12 Box Jumps @24/20″ (step down each time)

Metcon (Time)

GPP

5 Rounds For Time:

12 Alternating Dumbbell Snatch (50/35)

8 Toes to bar

Rest 2:00

5 Rounds

12 Alternating Dumbbell Hang Clean and Jerk (50/35)

8 Chest to Bar Pull-ups

COMP

5 Rounds For Time:

8 Alternating Dumbbell Snatch (70/50)

12 Toes to bar

Rest 2:00

5 Rounds

8 Alternating Dumbbell Hang Clean and Jerk (70/50)

12 Chest to Bar Pull-ups
Make sure you see the difference on the rep scheme between GPP and COMP

Bonus Fitness (AMRAP – Rounds and Reps)

AMRAP 8

30 Bicycle Crunches

30 Heel Taps

30 Russian Twist

30 V-ups

30 Superman