CF – 09/25/20

25
Sep

CF – 09/25/20

CrossFit Trivium – CrossFit

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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