CrossFit – Mon, Jan 15

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today kicks off with a dynamic Snatch Complex, designed to enhance power and efficiency, particularly through the midsection of the lift. We’ll start with the Power Snatch to cultivate powerful hip extension. This phase is all about generating momentum and strength from the ground up. Next, we’ll transition into the Squat Snatch. Here, the focus shifts to a quick and assertive pull under the barbell, culminating in a solid overhead position to emphasize stability and control.

Post-Snatch session, we’ll shift gears from the barbell to concentrate on specific strength exercises for our gymnastics skills, coupled with an intense round on the Echo Bike. The Strict Pull-Ups and Wall Facing Handstand Push-Ups will be our primary gymnastic movements. It’s important to also engage in quality reps with the Dumbbell Bench Press and push ourselves to about 85% intensity on the Echo Bike to complete each set effectively.

Time management for today’s session is key. We’ll start with a thorough warm-up tailored for the Snatch, ensuring that the entire body is primed for the upcoming EMOM (Every Minute On the Minute) workout. This comprehensive warm-up not only prepares us for the snatches but also for the subsequent exercises. In the EMOM, we’ll briefly focus on refining efficiency in the Wall Facing Handstand Push-Up and dedicate time to discussing various scaling options suitable for all athlete levels in our class.

Let’s approach today with a mindset geared towards building strength, refining technique, and enhancing overall fitness. It’s a day to challenge ourselves, learn, and grow in our athletic abilities. Let’s get to work and make the most of this multifaceted training session!

Warm-up (No Measure)

2 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

10/10 Single Arm Kettlebell Russian Swings, Light Load

5/5 Single Arm Kettlebell Windmills , Light Load

10 Alternating Bird-Dogs

5 Seated Box Jumps, Safe Height


2 Sets w/ an Empty Barbell (1st done with coach)

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Snatch Balance

3 Squat Snatch

Power Snatch + Squat Snatch + Overhead Squat (Every 1:30 x 10
Sets 1-4: 2+1+1 @ 60-70%
Sets 5-7: 1+2+1 @ 70-80%
Sets 8-10: 1+1+1 @ 80-85%

Percentage is based on your 1-rep max Power Snatch. Please do not complete touch and go reps today.

The first rep number represents the Power Snatch & the second rep number represents the Squat Snatch, Third number represents the Overhead Squat

The focus today is on replicating the same Power and intensity you give on the Power Snatch and following that through into the Squat Snatch. Focus mainly on your leg drive and being patient through your pull

Metcon (Calories)


EMOM x 16

Min 1: 8/6 Wall Facing Handstand Push-Ups

Min 2: 10/7 Strict Pull-Ups

Min 3: 12 Dumbbell Bench Press 50/35lb

Min 4: Max Calorie Echo Bike


EMOM x 16

Min 1: 10 Wall Facing Handstand Push-Ups

Min 2: 10/7 Strict Pull-Ups

Min 3: 12 Dumbbell Bench Press 70/50

Min 4: Max Calorie Echo Bike
We are looking to tackle reps on the Wall Facing Handstand Push-Up and Strict Pull-Up that can be done in 2-3 sets as well as be completed in 45 seconds. These are the two focal movements of the day with the secondary priority being the weight on the Dumbbell Bench and the Calories on the Bike. The goal for these should be to find a load for the Dumbbell that allows for unbroken reps, and find a pace on the Bike that allows you to hit consistent calories in 45-50 seconds then a 10 second transition to the wall. Remember that the focus is on the Wall Facing Handstand Push-Ups, so be conservative on the Bike to allow for better consistency here.

You must be able to complete all the reps in Mins 1-3 for your total calorie count as RX

Bonus Fitness (No Measure)

3 Sets, for Quality

10/10 3-Point Single Arm Dumbbell Row

20 Banded Bicep Curls

10/10 Single Dumbbell Offset Deficit Push-Up

20 Banded Tricep Extensions