CrossFit Trivium – CrossFit Warm-up (No Measure) EMOM x 8 Odd: 10 Banded Good Morning + 3 Inchworms w/ pushup Even: 50′ Suitcase Carry Each Side Clean Grip Dead Lift (5 x 3 @ 85-88%) rest 2:00 between sets Warm-up (Metcon) (No Measure) GPP 3 Rounds :10 Second Ring Support + 2-3 Ring Dips 3 Deadlifts Increasing in weight Comp 3 Rounds 3-4 Rounds 2 Kip Swings + 1 Ring Muscle Up + 1 Ring Dip 3-5 Deadlifts Increasing in weight Metcon (Time) GPP For Time: 9-7-5-3 Ring Dip Deadlift 205/145 COMP For Time: 9-7-5-3 Ring Muscle Up Deadlift 315/225 Time Cap 12 Ideal Time Cap 10 *notes* GPP Break the ring dips up early, but be capable of finishing the first round in 3 sets or less. The deadlifts should be challenging but possible unbroken. Switching to fast singles may be a good strategy for some COMP Same idea...
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