CrossFit Trivium – CrossFit
Warm Up (No Measure)
400m jog / 500m machine of choice
———– 3 sets
10 Plate Ground to Overhead
5 burpee to plate
10 scap pullups
* Set 3 perform a few strict pullups/pulls
Burgener (No Measure)
Burgener warmup
Conduct 3 repetitions each of the following movements for 1 round w/ PVC
– Snatch Pull (SPEED THROUGH THE MIDDLE)
– Snatch High Pull (KEEP THE BAR CLOSE)
– Muscle Snatch (FAST TURNOVER)
– Jump and Land (FOOTWORK)
– Hang Power Snatch
Skill Transfer
– BTN Press: (OVERHEAD STRENGTH)
– OH squat: (CORE STRENGTH)
– Heaving sn bal: (FAST HANDS, NO FEET)
– sn balance no dip: (FAST HANDS FAST FEET)
– sn balance with dip: (FAST HANDS FAST FEET)
Complete 2-3 sets with a PVC, and 2-3 Sets with an empty barbell – Coach lead for each set.
Power Snatch (E2MOM x6
2 power Snatch + 1 Hang Power Snatch )
Start at 65-70% of 1rm and build by feel with your last attempt being your heaviest lift for the day. 90%+
Metcon (AMRAP – Rounds and Reps)
AMRAP13
GPP
15 hand release pushups
12 box jumps 24/20
9 pull-ups
Competitor
15 Handstand Push-ups
12 Box jumps 30/24
9 Chest to Bar Pull-ups
These are NOT box jumpovers – full extension at the top, step or jump down.