CrossFit – Fri, Mar 29

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are tackling a little Power Snatch EMOM with the focus of building up to a Heavy Single for the Day. The goal here is to focus on a quality set-up position, driving through the barbell with a vertical jump through the barbell at the hip, then keeping the barbell close to the body and working into a fast turnover and punch under the bar to receive the bar with a strong active shoulder position. We should be able to build to around 90%+ today for the Heavy Single before moving into the main workout where we will just reduce loads to our working weight and then make sure the room is set-up accordingly to tackle the chipper. Note in the class management and timing section below that we talk about trying to set the chipper up like an out and back style. This will facilitate better class management rather than just letting your athletes have a free for all.

Warm-up (No Measure)

2 Sets : (6:00 minutes)

30 second Jump Rope Practice

10 second Transition

30 second Alternating Box Step-Ups

10 second transition

30 second Romanian Deadlifts

10 second transition

30 seconds ; 1 Wall Walk to Wall Facing Handstand Hold

10 second transition back to the Rope


Coach Led Barbell Warm-up

Power Snatch (EMOM x 10
1 Rep)

Start @ 60% and Build

Metcon (Time)


For Time:

6 Wall Walks

30 Power Snatch 95/65

100 Double Unders

60 Deadlifts 95/65

75 Double Unders


For Time:

10 Wall Walks

30 Power Snatch 135/95

200 Double Unders

70 Deadlifts 135/95

90 Double Unders

Bonus Fitness (No Measure)

Optional Accessories

4 Sets, For Quality

8/8 Dual Dumbbell Staggered Stance Romanian Deadlift (31×1 Tempo)

8/8 Single Leg Eccentric Slider Hamstring Curl (3 Count Eccentric)

30/30 second Standing Pallof Press hold