CrossFit – Fri, Jul 28

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)


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


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)



Strict Pull-Ups

Strict Ring Dips

Squat Snatch (96/65)

Amanda (Time)

9-7-5 reps for time of:


Squat snatches


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)