CrossFit Trivium – CrossFit
A: Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
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)
https://youtu.be/FSGDM9-dZ9w – zottman curl