Announcements

Barbell Workshop

December 22 6:00pm

Fundamentals of Olympic Lifting with a focus on the Snatch

$35

*free to Premium Members

Ask Coach Matt for Details

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CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are starting off the day with a 1RM Overhead Squat. We will do this by performing 1 Rep every 2:00 minutes for 12:00 minutes. This will give us 6 lifts and a good amount of time to rest and adjust loads going into the next attempt. The big focus for a lot of our athletes today will be on how to get the bar from the back rack to overhead. Spend some time talking through the behind the neck push jerk and behind the neck split jerk in order to reach an optimal overhead position with heavy loads. Once we get to a certain weight, athletes may need to drop the bar and have partners help them re rack the bar, rather than having to catch a heavy load on the back rack. Remember the goal is a new 1RM, however for newer athletes with the Overhead Squat, our expectation would be to work on positions at a load they feel comfortable and controlled with.

We will then move into a powerful triplet with the goal of reinforcing quality overhead positions by placing a greater emphasis on the Overhead Squat in this piece.

Warm-up (No Measure)

2 Rounds

3/3 Worlds Greatest Stretch

10 Air Squats

10 Alternating Box Step-Ups

5 Box Jumps

Overhead Squat (Every 2:00 x 6
1 Rep)

Starting at 75% and building to a 1RM

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 12

4* Overhead Squats 115/75lb,

6 Box Jump 24/20”

8 Calorie C2 Bike

*Increase Overhead Squats by 2 reps each set

COMP

AMRAP 12

4* Overhead Squats 155/105lb

6 Box Jump 24/20”

8 Calorie Echo Bike

*Increase Overhead Squats by 2 reps each set
The focus today is a powerful triplet that builds each round as the overhead squats build in volume throughout the 12:00 minute AMRAP. Maintaining a quality overhead squat position is our primary objective and target with this AMRAP.

Bonus Fitness (No Measure)

3 Sets, For Quality

10/10 SA SL Crossbody RDL

10/10 SA KB Contralateral Front Rack Step-Up 24/20’’

15 Weighted Hip Extensions