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