CrossFit – Thu, Apr 18

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Full Workout Description

Welcome to Quarterfinals (QF)! We will be running, 2 heats in class for most days, just to make sure we have the space for you guys to put your best foot forward. There will be time for both heats to warm-up.

First up is a Fight Gone Bad inspired piece. This is a great time to make your good really good, and manage the movements you are not great at. Good rowers, consider stopping the snatches early to have more time to row. We can apply to this all the movements.
Coaches Note:

0:00-5:00 Brief

5:00-15:00 General and Heat 1 Warm-up

15:00-20:00 Organize

20:00-36:00- Heat 1:00

36:00-40:00- Slap hands and prep heat 2

42:00-58:00- Heat 2:00

Warm-up (No Measure)

3 Rounds

5 PVC Passthroughs

5 PVC Goodmornings

5 PVC Snatch Grip High Pulls


3 Sets

6 Empty Barbell Power Snatch

6 Box Step Ups

*round 1 body weight

*round 2 1 DB

*round 3 2 DBs


15/12 Calorie Row


1 Round

3-5 Power Snatch

3-5 Calorie Row

2-4 Box Step Ups


Quarterfinals Workout 1 (AMRAP – Reps)


With a Running Clock

4 Rounds for Max Reps

1:00 Max Rep Snatches (135/85)

1:00 Max Calorie Row

1:00 Max Dumbbell Box Step Ups (50s/35s) 20″ Box for All

1:00 Rest
Modify with lighter weight on the snatches. Modified weight should be a goal of 3-4 reps unbroken. (I would consider singles for GPP/COMP weight)