CrossFit Trivium – CrossFit
Warm-up (No Measure)
EMOM12
1: 10/8 cal erg
2: 12 push ups
3: 20 air squats
Clean Barbell Warm Up (No Measure)
1 round: Coach led
3 power shrug
3 high elbows
3 Muscle Cleans
3 strict Press
3 Elbow Rotations
3 Front Squats
Then:
1 time through ** SHOULD HEAR YOUR FEET **
Position 1
3 high hang Power cleans (dip, pull)
Position 2 (dip + hinge, shoulders over the bar)
3 hang power cleans
Position 3(shoulders over the bar), then 2
3 hang Power cleans
Squat Clean (2 x 10 @ 65%; rest :90 btw)
Similar to last week these are “for time”. The reason for this is to create urgency around the lifts and promote barbell cycling where appropriate.
There should be no technique breakdown with the cycling, otherwise stick to quick singles.
Record your weight, and the time in the notes
Metcon (AMRAP – Rounds and Reps)
AMRAP7
3,3,6,6,9,9…. Climb by 3
Power clean and jerk 135/95
TTB
Modifications:
Reduce weight, Dumbells, Knees to chest, Abmat Sit-ups