CrossFit Trivium – CrossFit
A: Burgener (No Measure)
Burgener warmup
Conduct 3 repetitions each of the following movements for 1 round w/ PVC
– Snatch Pull (SPEED THROUGH THE MIDDLE)
– Snatch High Pull (KEEP THE BAR CLOSE)
– Muscle Snatch (FAST TURNOVER)
– Jump and Land (FOOTWORK)
– Hang Power Snatch
Skill Transfer
– BTN Press: (OVERHEAD STRENGTH)
– OH squat: (CORE STRENGTH)
– Heaving sn bal: (FAST HANDS, NO FEET)
– sn balance no dip: (FAST HANDS FAST FEET)
– sn balance with dip: (FAST HANDS FAST FEET)
B: Snatch (Heavy Single – Any Style )
15 minutes to build to a heavy single
C: Metcon (Time)
3 minutes work – 2 minutes rest
10 Dumbbell box step overs 50/35
50 Double-under
remaining time in each 3 minute window
AMRAP Handstand Push-Ups
GPP stop when you reach 50
Competitor stop when you reach 75
Score is the total time to complete HSPU
25 minute cap
D: Metcon (No Measure)
BONUS FITNESS
3x 21 GHD Sit-Ups
3x 500m ski erg @ 2k pace