CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are tackling a two part workout with the first part having us build up to a 2 Rep Hang Squat Snatch, then the second part being a fast sprint style triplet of Toe to Bar + Overhead Squats + Echo Bike. The goal today is to build to around 90% of your 1RM Snatch for the Hang Squat Snatch Double. Noting that the Hang position is dictated by anywhere between the hip and the top of the knee. Our goal here is to make sure we are priming athletes today in our warm-up to receive the barbell in a quality position and all athletes have a clear understanding of any modifications that need to be made in order to develop better mechanics in the Snatch.

Warm-up (No Measure)

2 Rounds

:30 Echo Bike

5 V-ups

5 Hang Muscle Snatch

5 Behind the Neck Snatch Grip Push Press

5 Overhead Squats

5 Snatch Balance

Hang Snatch (Build to a 2 Rep
10:00 Cap
)

Coaches, allow atheltes to warm-up to about 70% before starting the clock

Metcon (Time)

GPP

5 Rounds for Time:

9 Toes to Bar

12 Overhead Squats 75/55

9/7 Calorie C2 Bike

Rest 1:00 minute between rounds

COMP

5 Rounds for Time:

15 Toes to Bar

12 Overhead Squats 115/80

9/7 Calorie Echo Bike

Rest 1:00 minute between rounds

Bonus Fitness (No Measure)

3 Sets, For Quality:

6-8 Romanian Deadlifts, Load : Choice

6-8 Single KB Front Rack RNT Split Squats Each Leg , Load: Choice

25 Barbell Good Mornings, 45/35 (20/15 kg)