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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Holiday Schedule
Monday, December 25th (no classes)
Tuesday, December 26th (7am, 11:30am, 4,5,6pm + Open Gym)
Monday, January 1st (no classes)
Tuesday, January 2nd (normal schedule)
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.
Warm-up (No Measure)
2 Rounds
1 Min Bike
10 PVC Around the World
25′ Walking Worlds Greatest Stretch
10 Empty Barbell Front Squat
10 Cossack Squats
10 Push Press
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