CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are getting into a little bit more of a barbell focused day with a Snatch complex, leading into a specific barbell and gymnastics conditioning effort with Power Snatches, Toe to Bar, and Thrusters. For the weightlifting piece we are looking to build from 70% of 1RM Snatch to around 82-85% of our 1RM over the course of 6 sets. By having the majority of our sets in the 70-80% range we are developing power, speed and technique. This percentage allows for the greatest velocity on the bar, which in turn is optimal for developing technique.

Our conditioning piece is centered around unbroken quick sets, so center our talk around getting athletes to choose a load they can stay unbroken with across all sets. We are also looking to maintain consistent times across all sets, so start set one conservatively and build effort across the 6 sets.

Warm-up (No Measure)

3 Sets

4/4 Worlds Greatest Stretch

8 PVC Pipe Pass-throughs

8/8 PVC Around the Worlds

8 PVC Pipe Snatch Balance

8 Alternating V-Ups

-then-

Coach Led Barbell Primer

Snatch + Hang Snatch + Overhead Squat (Every 2:00 x 6
1 + 1 + 2

Start @ 70% of 1RM and increase to a “Heavy” for the Day
)

Metcon (6 Rounds for time)

Every 2:15 x 6

6 Power Snatch

8 Toe to Bar

10 Thrusters

GPP: 95/65

COMP: 115/75
Modify reps so that you can consistently take about :30 per movement (about 1:30 rounds)

Bonus Fitness (No Measure)

3 Sets, For Quality

10 Dumbbell Cuban Rotations

10 Dual Dumbbell Lateral Shoulder Raises

10/10 Standing Pallof Press