CF – 09/25/20

CrossFit Trivium – CrossFit

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A: Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

B: Snatch (Build to a heavy snatch (power or full))

C: Overhead Squat (Max reps UB @ 60% of 1RM)

D: Metcon (Time)

FOr time:

40/30 cal assault

30 c2b

20 thruster 95/65

10 BMU

* scale accordingly

C2B – banded ctb, pullups, jumping pullups, ring rows

Thrusters – lower weight

BMU – ctb, banded ctb, pullups, jumping pullups, ring rows

E: Metcon (No Measure)

accessory / strength

db zottman curl, 3×20 ; rest as needed ( very light, just a ROM under tension load)

3x:30 ring plank hold; rest as needed ( thumbs out, scaps protracted and depressed, hollow midline) – zottman curl

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