CrossFit Trivium – CrossFit
Daily Focus (No Measure)
Today, the name of the game is Snatch development. We will be working into some Snatch Waves to start the day where we are hitting 3 waves of a triple, double, and single within a 4:00 minute segment. This will help develop consistency and help athletes build some confidence leading into the heavy singles at 85%. A lot of time athletes will feel more confident and move better when they are just adjusting loads and moving into the next weight. This will lead us into our conditioning workout that is very much based around developing more muscular stamina and working in similar movement patterns to the Snatch. We have a workout that is a mixture of Helena and Nancy with Alternating Dumbbell Snatch + Run + Overhead Squat. The rounds will stay at 3 to keep the time domain the same, while the weight goes up for the Overhead Squat from the traditional 95/65lb, (43/30kg) we see in Nancy. This should lead to a similar time domain to what you would normally see in the average between Helen and Nancy.
Warm-up (No Measure)
3 Rounds, For Quality
200m Run
5/5 Worlds Greatest Stretch
8/8 Quadruped Throacic Rotations
“Barbell Complex”
3 Hang Muscle Snatch
3 Overhead Squats
3 Snatch Balance
Can add a little load to the barbell complex if you are feeling good
Snatch (Every 3:30 minutes, 3 Sets
3 Squat Snatch @ 75%
2 Squat Snatch @ 80%
1 Squat Snatch @ 85%
*you will 3-2-1 for each set
)
Rest only as long as it takes to adjust loads
These should all be done as quick singles
Metcon (Time)
GPP
3 Rounds for Time
21 Alternating Dumbbell Snatch 50/35
400m Run
12 Overhead Squats 95/65
COMP
3 Rounds for Time
21 Alternating Dumbbell Snatch 50/35
400m Run
12 Overhead Squats 115/80
*if we can, let’s set up the Dumbbells under the rig and by the wall to leave the floor space open for the Overhead Squats
Bonus Fitness (No Measure)
Part A)
A) 3131 Tempo Goblet Squat
3 Sets x 10 Reps
Rest as needed between Sets
Part B)
4 Sets
B1) 10/10 Dual Dumbbell Single Leg Romanian Deadlift
B2) 12/12 Side Lying Dumbbell External Rotations
B3) 15 Banded Face Pulls
Rest 30 seconds between exercises
Rest as needed between sets