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: Power Snatch (5×1.1.1@80-85%; rest :10/2:00)
C: Metcon (AMRAP – Rounds and Reps)
GPP
C- 3 min amrap:
10 thruster 75/55
15 pull-ups
rest 2:00
Comp
3:00 amrap:
10 thruster 95/65
10 c2b
rest 2:00
D: Metcon (AMRAP – Rounds and Reps)
GPP
4:00 amrap
10 hang power clean (75/55)
10 bfb
Comp
4:00 amrap
10 hang power clean (95/65)
10 bfb
E: Metcon (No Measure)
3 x
10 empty bb single leg rdl (e/ side ); rest :10
20 empty bb hip bridge; rest :20
30 empty bb strict press; rest :30
1:00 sorenson hold or super man
rest 1:00