CrossFit – Fri, Mar 8

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are getting after a little Snatch focus Friday here by tackling our Hang Squat Snatch at the same percentage and focus we hit on Monday with the Hang Squat Clean. The goal here is to maintain efficient lifts and get to a technical heavy for the day on the Hang Snatch. This will be in the range of 85-90%. By targeting these percentages we will keep our lifts firing and primed as we move through the cycle and our test week during the week of Quarterfinals.

We will then transition into the workout Flapjak with the goal of hitting some Open style movements in an interval fashion. We do know however that the chance these movements come up are quite high, however this might just have to be a gametime change on the week of as we have know way of knowing what will come week to week at the point we are programming this. The focus for this workout will be to maintain unbroken reps and smooth transitions. Focus on the teaching components of the Hang Power Snatch Cycling as well as how to be more efficient and quick through the Bar Facing Burpees. We should be maintaining unbroken sets on the Wall Balls throughout as we have that 1:00 rest included directly after each set. Overall, have athletes focus on building the intensity throughout the 5 rounds and working on quality cycling patterns on the barbell.

Warm-up (No Measure)

2 Sets

10 Bootstrap Squats

10 PVC Pass-Throughs

10 PVC Around the Worlds

10/10 Second PVC Pipe Prayer Stretch

10 Overhead Squats (With PVC Pipe or Empty Barbell)


Coach Led Barbell Technique Work

Hang Snatch (Every 2:00 x 5
Set 1: 5 Reps @ 65-70%
Set 2: 4 Reps @ 70-75%
Set 3: 3 Reps @ 75-80%
Set 4: 2 Reps @ 80-85%
Set 5: 1 Rep @ 85-90%

% of Hang Squat Snatch

Metcon *needs review* (Time)

5 Rounds for Time

15 Hang Power Snatch 75/55

10 Lateral Burpee Over Bar

15 Wall Balls 20/14

Rest 1:00 minute between rounds


Hang Power Snatch 95/65

Wallball: 30/20

Bonus Fitness (No Measure)

4 Sets, For Quality

100ft (30m) Sled Push

100ft (30m) Reverse Sled Drag

10 Glute Ham Raise

:15/:15 second Copenhagen Plank