CrossFit Trivium – CrossFit
Daily Focus (No Measure)
The goal today is to work into a fast and challenging workout that doesn’t provide a ton of volume, but still creates a fun and challenging environment for our athletes during a deload week.
General Warm-up (No Measure)
2
1:00 Echo Bike
15 Banded Goodmornings
8 Walking Inchworm to Hollow Body (1sec pause)
8/8 Single Arm Ring Rows
Technique/Metcon Warm-up (No Measure)
Part A) 5 Sets
Muscle Snatch + Snatch Balance + High Hang Snatch
6 Ring Kip Swings
*increase load on the barbell on each set
into..
Part B) 5 Sets
3 Squat Snatch
3 ( Ring Muscle-Up Linking Drill + Low Ring Transition )
*increasing loads on the barbell to 75% of 1RM Snatch
For some of us, this will mean Snatch over the prescribed weight in the metcon. This is great. Ideally, we lift more in the warm-up, that way our first few lifts in the workout feel light and snappy
Metcon (Time)
GPP
12-9-7
Strict Pull-Ups
Strict Ring Dips
Squat Snatch (96/65)
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
Bonus Fitness (No Measure)
3-4 Sets : For Quality
10 Feet Elevated Ring Rows
10 Reverse Bicep Curls
5 Tempo Strict Bar Dips (4211 Tempo)