Announcements

*Double Under Clinic* with Coach Matt

Thursday December 8th @ 6:00pm

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BeReady Injury Screenings

December 12, from 12:00pm-6:00pm

Sign up here:calendly.com/bereadypt/cftrivium

CrossFit Trivium – CrossFit

Warm-up (No Measure)

EMOM x 8

Min 1: Pigeon Pose (L)

Min 2: Pigeon Pose (R)

Min 3: 20 second hollow hold

Min 4: 3 Barbell High Pull +3 Barbell Power Clean + 3 Front Squat

Squat Clean (2 Sets
5 @ 70%
3 @ 80%
2 @ 85%
rest 4:00 between sets)

Pair up and let Athlete 1 complete an entire set of 5-3-2, then Athlete 2 will go while Athlete 1 rest.  Athletes will help each other change weights.

Each Set is for time

Clean Grip Deadlift (2 x 3 @ 100% of 1 RM Clean)

All Singles

Metcon (Time)

GPP

5 Rounds for Time:

3 Squat Clean @ 155/105

15 Weighted Sit-ups (20/14)

COMP

5 Rounds for Time:

3 Squat Clean @ 225/155

15 GHD Sit-Ups
For Today: Medball held at chest (must be touching)

This should be a challenging weight for the squat cleans, ideally singles, but also lets put an emphasis on good movement first.