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: Squat Snatch (3x 1.1.1.1.1 squat snatch @ 60-80%; rest :05/:90)
C: Squat Clean (3x 1.1.1.1.1 squat clean @ 60-80%; rest :05/:90)
D: Metcon (Time)
GPP and Competitor
for time:
100 DU
75 wall ball
30/ 21 cal row/Ski
100 DU
50 thruster 75/55
30/ 21 cal row/ ski
100 DU
25 ohs 75/55
30/21 cal row/ski
E: Metcon (No Measure)
3 sets:
:30 v-up
:30 hollow body hold
rest :30