CrossFit Trivium – CrossFit

Daily Brief (No Measure)

The focus today is on full body strength with and emphasis on lower body, hip dominant movements. We will be starting things off with some Snatch waves that should allow for good consistency while building towards singles at 90%. The strength EMOM provides enough time between sets of back squats to hit a heavy set of 6. Although we have prescribed rates, aim for 75% to 85% of 1RM. This is the priority today, but combining with Dual Kettlebell Clean and Jerks will create a little more of a strength metcon style feel to this superset.

Warm-up (No Measure)

Mobility

:30/:30 minute Overhead Box Opener

:30/:30 minute Diagonal Stretch

10/10 Shin Box Rotations

-then-

2 Rounds

6/6 Single Kettlebell RDLs,

4/4 Kettlebell Windmills

2/2 Single Arm Overhead Squat

Barbell Technique (No Measure)

Barbell Primer: Coach Led

(with PVC Pipe)

1 Set

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Snatch Balance

-then-

(With Barbell)

2 Sets

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Behind the Neck Snatch Balance

3 Squat Snatch

Snatch (EMOM x 5
2 Reps @ 70-75%
-then-
EMOM x 4
2 Reps @ 75-80%
-then-
EMOM x 3
1 Rep @ 85%+
)

We do not want any tng sets today on the Snatch. The goal with this is to find a quality set-up position on each and every lift and allow for just a brief 3-5 seconds between each lift on the doubles. When we get to the singles, we want to keep that speed through extension and focus on pressing the ground away. We can stay at 85% across or increase loads on each set if you are feeling up to hit and ready to hit close to 90% today.

Metcon (3 Rounds for time)

GPP

Every 4:00 x 3

6 Back Squat (185/125)

10 Double Dumbbell Hang Clean and Jerk (50s/35s)

COMP

Every 4:00 x 3

6 Back Squat (255/175)

10 Double Kettlebell Hang Clean and Jerk (53s/35s)
These do not have to be unbroken Back Squats. We want a heavy lift that may take 2-3 sets to complete

This means we can also go heavier than prescribed. roughly 85%

Bonus Fitness (No Measure)

4 Sets, For Quality

6/6 Front Rack Reverse Lunges

10 Ring Hamstring Curls

15 Weighted GHD Hip Extensions