CrossFit – Sat, Mar 2 – CrossFit Trivium

Announcements

Saturday Smack Down Heats are Live!

1st Heat Starts at 8:00am

CrossFit Trivium – CrossFit

Warm-up (No Measure)

5:00 minutes Cardio Choice

Into..

3 Sets, For Quality

5 Inchworm Push-Ups

10 Mountain Climber Lunges

15 Banded Good Mornings

20/20 second Single Leg Glute Bridge Hold

30 second Echo Bike, increase pace on each set to build a good sweat

Then

Just touch on specifics of the Dumbbell Snatch and Lateral Burpees over the Dumbbell prior to starting the primer. We should only need to hit 1 warm-up weight prior to getting to the workout

Specific Workout Primer (No Measure)

Complete at goal workout pace:

5 Dumbbell Snatches (Right Arm)

5 Lateral Burpees Over Dumbbell

5 Dumbbell Snatches (Left Arm)

5 Lateral Burpees Over Dumbbell

4 Dumbbell Snatches (Right Arm)

4 Lateral Burpees Over Dumbbell

4 Dumbbell Snatches (Left Arm)

4 Lateral Burpees Over Dumbbell

Rest as needed then begin 24.1

24.1 (Time)

For Time:

21 Dumbbell Snatch (Arm 1)

21 Burpees over the Dumbbell

21 Dumbbell Snatch (Arm 2)

21 Burpees over the Dumbbell

15 Dumbbell Snatch (Arm 1)

15 Burpees over the Dumbbell

15 Dumbbell Snatch (Arm 2)

15 Burpees over the Dumbbell

9 Dumbbell Snatch (Arm 1)

9 Burpees over the Dumbbell

9 Dumbbell Snatch (Arm 2)

9 Burpees over the Dumbbell

Load 50/35lb
Time Cap 15:00

Goals and Strategy (No Measure)

Time Domain: 8:00-12:00 minutes

Time Cap: 15:00 minutes

Main Objective: HAVE FUN (if possible)

Primary Objective: Complete the workout under the time cap and post those scores up.

Secondary Objective: Build pace from the 21s to the 9s and finish sub 10:00 minutes

RPE: 10/10 *THIS IS A TEST WORKOUT! Go for it

Stimulus: Anaerobic Threshold / Dumbbell + Burpee Cycling Speed and Cadence

Athlete Notes + Workout Strategy

If you can move the Dumbbell well, aim to Muscle Snatch the reps ensuring you maintain the standards. If the Dumbbell weight is a little more challenging, we should move into a power snatch to save the shoulders and grip while having planned breaks, potentially 7-7-7, 5-5-5, 5-4 for the respective numbers.

On the Burpees, move with intent! Step your foot up and aim to get over the Dumbbell quickly.

Don’t get caught up in the round of 21 reps. Find a solid pace to sustain but be prepared to build on that for the 15 & 9 reps. It pays more to maintain a solid Burpee speed over sprinting the Dumbbell Snatches.

This is a fast workout, so be prepared for that and move with intention.