Announcements

Prom of the Decades for ALS | Sept. 2nd @ 7PM!

PLEASE PURCHASE YOUR TICKETS THROUGH THIS LINK ASAP IF YOU HAVE NOT DONE SO ALREADY!!!

Food, desserts & drinks are provided! *Drinks include soda, water, beer, wine, champagne, hard seltzer, AND signature mocktail!

CrossFit Trivium – CrossFit

Warm-up (No Measure)

2 Rounds

100m Air Runner

10 Barbell Cossack Squats, 45/35

10/10 Single Leg Lateral Medball Toss

10 Banded Glute Marches

Snatch (10 Rounds for weight)

Snatch

Every 1:30 x 5

1 Power Snatch

1 Floating Snatch

1 Snatch Balance

@ 55%+ of Power Snatch

Goal of finishing @ around 75% of Power Snatch

Directly into

Every 1:30 x 5

Squat Snatch

2 Reps @ 75%

2 Reps @ 80%

2 Reps @ 82%

1 Rep @ 85%

1 Rep @ 85%+

Rest as needed between sets

Percentages are based on your 1rm Squat Snatch.

This is not touch and go, reset between each rep

Metcon (Time)

GPP

4 Rounds For Time

3 Hang Squat Snatch 115/75

7 Lateral Burpee Over the Bar

200m Run

Time Cap 8:00

COMP

4 Rounds For Time

3 Hang Squat Snatch 155/105

7 Lateral Burpee Over the Bar

200m Run

Time Cap 8:00

Back Squat (Back Squat
1×20 Reps @ 60% of 5RM
)

We should have our legs feeling a little toasty here after the metcon, but we will get weight set-up and loaded. Take a good deep breath and then tackle the weight for 20 reps as a finisher for the day. Every once in a while we will do this as the end of the day in order to build up the muscular stamina and endurance as we progress towards our true 20RM in Week 10

Bonus Fitness (No Measure)

4 Sets, For Quality

5 Hang Snatch High Pulls

50ft Double Dumbbell Overhead Carry

12 Goblet Cyclist Squat (31×1 Tempo)

Load: Choice and unbroken across