CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today’s primary focus centers around honing our weightlifting skills, specifically concentrating on the Power Snatch. Our training will lead us to handle heavy loads in the Power Snatch, progressively building up to 90% of our capacity. This progression spans 15 reps, starting from 5 repetitions and decreasing to a single rep. Afterward, we’ll adjust the weight down to our working load, which is equivalent to the weight one might use for the benchmark workout “Isabel.”

In the subsequent workout, our objective shifts towards achieving efficient and swift barbell conditioning. We aim to execute the Power Snatch reps with a large set of touch-and-go repetitions initially, transitioning to rapid singles as we near completion of the set of 15. Before diving into the workout, it’s essential to invest time in a dedicated coaching barbell primer, refining the technique and ensuring athletes are well-prepared for the Power Snatch.

Warm-up (No Measure)

2 Sets, For Quality

200m Run

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 PVC Pipe Standing Prayer Stretch

10 PVC Pipe Standing Thoracic Rotations

Barbell Technique Work (No Measure)

3 Sets

5 Behind the Neck Strict Press

5 BTN Push Jerk

5 Snatch Grip Good Moring

3 Hang Power Snatch

3 Power Snatch

Snatch (Every 1:30 x 5
Set 1: 5 Power Snatch @ 70%
Set 2: 4 Power Snatch @ 75%
Set 3: 3 Power Snatch @ 80%
Set 4: 2 Power Snatch @ 85%
Set 5: 1 Power Snatch @ 90%

-at the 10:00- workout begins)

Metcon (Time)

-at the 10:00-

GPP

For Time:

800m Run

15 Power Snatch 135/95

COMP

For Time:

800m Run

15 Power Snatch 155/105

Bonus Fitness (No Measure)

3 Sets: For Quality

12/12 Side Lying Dumbbell External Rotations

10 Reverse Nordic Curls 30×1 Tempo

:30 second Weighted Wall Sit