CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Sets

200m Run

10 Empty Barbell Strict Press

5 Inchworm Push-Ups

5 Box Jumps

-then-

Coach led Barbell Warm-up

Push Press (Every 2:00 x 6
Set 1: 3 Reps
Set 2: 10 Reps
Set 3: 3 Reps
Set 4: 10 Reps
Set 5: 3 Reps
Set 6: 10 Reps
)

Start the first set of 3 Reps @ around 80% of 1RM, drop the percentage on the second set to around 60% and complete 10 reps. Keep the 10 Reps at the same weight across, but try to increase weight on your 3’s

Metcon (AMRAP – Reps)

Every 2:00 x 7

200m Run

Max Rep Burpee Box Jump Overs

GPP 24″/20″

COMP 30″/24″

Bonus Fitness (No Measure)

3 Sets, For Quality

:30/:30 Side Plank

:60 second Wall Sit

50/50ft (15/15m) Contralateral High Low Kettlebell Carry

100ft (30m) Bear Hug Sandbag Carry

Loads: Choice

Rest as needed between sets and exercises