CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are tackling a fun workout today with Double Unders, Wall Balls, and Power Snatches. This workout has a little different style as the Power Snatches are the only movement increasing as we tackle this one. They will move from 5 reps to 10 reps to 15 reps and so forth over the course of the AMRAP. The weight is meant to be at a moderate challenging load that should be done as quick singles for the most part with possibly only the first round being a quick set of 5 TnG reps. We will start off the day with our Overhead Squat progression and are getting into the heavier loading phase here of our cycle as we progress towards a new 1RM in Week 8 of this cycle. Our accessory work is tied directly into the conditioning effort and overhead squat, however it is meant to be an optional piece for those that have time and are looking for the addition of quality volume.

Warm-up (No Measure)

Mobility:

10 PVC Pipe Pass Throughs

10/10 PVC Pipe Around the Worlds

:30 second PVC Pipe Prayer Stretch 5/5

World’s Greatest Stretch

Into 2 Rounds:

30 second Jump Rope Practice

15 Air Squats

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Overhead Squats

Overhead Squat (Every 2:00 x 6

– Set 1: 5 Reps @ 70%
– Set 2: 4 Reps @ 75%
– Set 3: 3 Reps @ 80%
– Set 4: 3 Reps @ 80%
– Set 5: 2 Reps @ 85%
– Set 6: 2 Reps @ 85%+

% Based on Overhead Squat
)

– Performed from the rack.

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 14

50 Double Unders

15 Wall Balls 20/14lb

5* Power Snatch 135/95lb

*Increase Power Snatch by 5 Reps on Each Set

*COMP*

AMRAP 14

75 Double Unders

25 Wallballs

3* Power Snatch 185/125

*Increase by 3 reps each Set

Bonus Fitness (No Measure)

3 Sets

5/5 Bulgarian Split Squats

30×1 Tempo

8 Cuban Rotations

30×1 Tempo

13 Weighted GHD Hip Extensions