CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Rounds

9 Kettlebell Romanian Deadlifts

6 Russian Kettlebell Swings

3 Kettlebell Swings

-then-

2 Rounds

5 Calorie Bike

4 Goblet Squats

3 Inchworm + Push-up

Barbell Conditioning (4 Rounds for weight)

4 Sets

12 Deadlifts (95/65)

9 Power Clean and Jerk (95/65)

6 Thrusters (95/65)

Rest 1:30 after each set

increase in weight if possible
Our goal is to choose a weight that we can complete the complex in under 1:30.  95/65 is starting point for the conversation.  Some may need to start lighter, others may need to stay at that weight across. The few that are glutton for punishment may want to go up in weight.

Metcon (AMRAP – Rounds and Reps)

GPP:

AMRAP 5

5 Calorie Ski

2 Devil Press (50/35)

-rest 1:00-

AMRAP 5

6 Calorie Row

6 Russian Kettlebell Swings (53/35)

-rest 1:00-

AMRAP 5

5 Burpee to Target

5 Wallball (30/20) (9′ Target for all)

COMP:

AMRAP 5

5 Calorie Ski

2 Devil Press (50/35)

-rest 1:00-

AMRAP 5

6 Calorie Row

6 Russian Kettlebell Swings (70/53)

-rest 1:00-

AMRAP 5

5 Burpee to Target

5 Wallball (30/20) (10′ For All)
Our goal for all athletes is try a heavier weight on the Wallballs than we usually use.  If you normally use a 10lb ball, today try a 14lb ball, even if it means we need to aim for a lower target

Scoring:

Add up all the Completed Rounds for the rounds portion of the scoring.

Then, add up all the Remaining Reps and input that to the reps portion of the scoring.

For Example:

4 Rounds + 5 Reps

3 Rounds + 3 Reps

6 Rounds + 9 Reps

would be scored as

13 + 17

Bonus Fitness (No Measure)

3 Sets

10e Alternating Dumbbell Curl

20 Banded Tricep Extensions

6e-10e Pistol Squats

rest 1:00 between sets
Pistol Squats can be modified by Squatting to a Bench or Box