CrossFit Trivium – CrossFit Warm-up (No Measure) 200m Run -then- 2 Rounds 5/5 Quadruped Thoracic Rotations :20 Second Extended Reverse Plank Bridge 20 Plank Shoulder Taps 5 Step-Down Box Jumps -then- 200m Run Bench Press (Take 10 minutes to Establish a 5RM ) Metcon (Time) GPP 3 Sets, For Time 400m Run 12 Bench Press 135/95 8 Burpee Box Jump Overs 24/20” Rest 1:00 minute between sets COMP 3 Sets, For Time 400m Run 16 Bench Press 135/95 10 Burpee Box Jump Overs 24/20” Rest 1:00 minute between setsHave each rack set up with designated weights for bench press and have the athletes group up and then start in waves. Ideally 2:00 apart, having the “faster” runners go first Half the class can be set up with the RX weight, and half can be used for modified, but ideally we would rather see a modified rep scheme of the prescribed...
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