Announcements

Barbell Workshop

December 22 6:00pm

Fundamentals of Olympic Lifting with a focus on the Snatch

$35

*free to Premium Members

Ask Coach Matt for Details

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CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are finishing off our main test lifts today, with the 3RM Front Squat to start things off today before moving into a retest of the workout from Nov 3 to round out our test week. The goal today for the 3RM Front Squat is to end at somewhere around 90% and even 90%+ for some. This is a challenging lift and the focus should be on maintaining a quality front rack position, pressing up through the elbows and driving hard out of the hole. For “Freddy Krueger” we are looking at holding a challenging pace on the run around 5k pace or 88-90% effort before getting into a challenging set of 40 Alternating DB Snatch and 20 Thrusters. We want athletes to choose the same scaling modifications they did Week 1 in order to get a true retest.

Front Squat (15:00
Build to a 3 RM)

Metcon (Time)

GPP

For Time:

800m Run

40 Alternating DB Snatch 50/35

20 Thrusters 95/65lb

COMP

For Time:

800m Run

40 Alternating DB Snatch 70/50

20 Thrusters 135/95

Bonus Fitness (No Measure)

Part A)

5 Sets, For Load

50ft (15m) Front Rack Walking Lunges

Part B)

Accumulate

100 Banded Strict Press

*complete in sets of 10 or greater

rest as needed between sets

Part C)

5 Sets

5/5 Single Arm DB Upright Row @ 3030 Tempo

Rest as needed between sets