CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Rounds

1:00 minute Machine of Choice (Easy pace)

5/5 World’s Greatest Stretch

10 Tall Muscle Cleans

10/10 Staggered Stance Barbell Good Morning

3-5 + 1 Pogo Jump to Vertical Jump

Back Squat (1 Set Every 2:30

Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90%

Percentages are based on your 1-rep max Back Squat
)

Metcon (Time)

For Time:

27-21-15-9

Deadlifts

Front Squats

Shoulder to Overhead

Barbell:

GPP: 115/75

COMP: 135/95
Goal Time Domain:

11:00-15:00 minutes

Time Cap:

18:00 minutes

Bonus Fitness (No Measure)

4 Sets

5 Weighted Glute Ham Raise Eccentric

20 Reverse Hyper Extensions

:35 Weighted Sorenson Hold

Rest 2:00 minutes between sets