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: Metcon (Time)
Tems of 2
GPP
A) for time:
60 snatch 135/95
Comp
for time:
60 snatch 185/115
C: Metcon (AMRAP – Reps)
Teams of 2
GPP
B) 20 min amrap:
10 thruster 95/65
amrap ctB (partner B)
*switch once thrusters are complete
COMP
20 min amrap:
10 thruster 135/95
amrap bar muscle up (partner B)
*switch once thrusters are complete
D: Metcon (No Measure)
Bonus Fitness / Cooldown
1 set:
100 banded good morning
Cooldown
5:00 bike
5 inchworms w/ pushup
1:00 squat hold
:30 bar hang