WOD

Announcements *Double Under Clinic* with Coach Matt Thursday December 8th @ 6:00pm Sign Up at the Front   BeReady Injury Screenings December 12, from 12:00pm-6:00pm Sign up here:calendly.com/bereadypt/cftrivium CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 5/5 Cossack Squats 3 Inchworms w/Push-up 200m Bike Standing -then- 2 Sets with Empty Barbell 3 Pause Front Squats (3 second pause) Front Squat (Every 2:15 x 3 15 Front Squats) DB Front Rack Walking Lunge (Time) GPP For Time: 200′ Single DB Front Rack Walking Lunge (50/35) switch arms every 25′ COMP For Time: 200′ Double DB Front Rack Walking Lunge (50/35) Metcon (Time) GPP 3 Rounds for Time: 16 Pistol Squats to Bench 16 Box Jump Overs (20″) for all 5 Wall Walks rest 1:00 after each round COMP 3 Rounds for Time: 16 Pistol Squats 16 Box Jump Overs (24″/20″) 75′ Handstand Walk rest 1:00 after each round
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Announcements *Double Under Clinic* with Coach Matt Thursday December 8th @ 6:00pm Sign Up at the Front   BeReady Injury Screenings December 12, from 12:00pm-6:00pm Sign up here:calendly.com/bereadypt/cftrivium CrossFit Trivium – CrossFit Strength (5 Rounds for weight) Every 2:30 x 5 6-8 Tempo Dumbbell Bench Press 6-8 Tempo Ring Row2 Count Down 1 Count Hold at the Bottom Fast on the way up 1 Count Hold at the Top *both movements in the 2:30 window Unilateral Strength (5 Rounds for weight) EMOM x 10 Min 1: 25′ Hand Over Hand Torque Pull 25′ Torque Push 25′ Hand Over Hand Torque Pull 25′ Torque Push Min 2: 50’e Single Arm Overhead Dumbbell CarryAs heavy as possible (log your DB Weight Posterior Chain Strength (5 Rounds for weight) Every 2:30 x 5 10 Back Extensions 6-8 Half Kneeling Single Arm Landmine Presslog landmine weight
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Announcements *Double Under Clinic* with Coach Matt Thursday December 8th @ 6:00pm Sign Up at the Front   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...
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Announcements *Double Under Clinic* with Coach Matt Thursday December 8th @ 6:00pm Sign Up at the Front   BeReady Injury Screenings December 12, from 12:00pm-6:00pm Sign up here:calendly.com/bereadypt/cftrivium CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 3 Strict Pull-ups (or best option) 5/5 Single Arm DB Strict Press 3 Toes to Bar (or best option) :30 Echo Bike (increasing pace) Strict Press (In a 15:00 window Build to a Heavy Set of 5) Also build to a heavy 5 rep Strict Pull-up Metcon (AMRAP – Rounds) GPP EMOM x 20 Min 1: 10 Chest to Bar Pull-ups Min 2: 10 Shoulder to Overhead (95/65) Min 3: 10 Toes to Bar Min 4: 10 Handstand Push-ups COMP EMOM x 20 Min 1: 16 Chest to Bar Pull-ups Min 2: 12 Shoulder to Overhead (135/95) Min 3: 6 Ring Muscle Ups Min 4: 12 Strict Handstand Push-ups*if possible scale the rep count before scaling...
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Announcements *Double Under Clinic* with Coach Matt Thursday December 8th @ 6:00pm Sign Up at the Front   BeReady Injury Screenings December 12, from 12:00pm-6:00pm Sign up here:calendly.com/bereadypt/cftrivium CrossFit Trivium – CrossFit Warm-up (No Measure) 5 Inchworms w/ Push-up 3/3 Worlds Greatest Stretch -then- 2 Sets 9 PVC Pass Throughs 6 Behind the Neck Strict Press 3 Overhead Squat -then- Empty Barbell Warm-up with Coach Squat Snatch (EMOM x 6 1 rep @ 80-85%) Barbell Cycling (Weight) @ 7:00 2 Sets 10 Unbroken Hang Squat Snatch rest 1:00 between effortsSuggested Weights: 115/95/65/45 (pick a weight you feel confident going unbroken with.  You can always go up in weight after a successful round) Back Squat (Every 2:00 x 3 2-3 Reps @ 85-88% ) 8:00 to warm-up Metcon (AMRAP – Rounds and Reps) GPP 3 Sets 3:00 on / 1:00 off 8 Alternating Dumbbell Hang Squat Clean (50/35) 4 DB Burpee...
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