CrossFit – Tue, Apr 23

CrossFit Trivium – CrossFit

Daily Brief (No Measure)

Today is a good test day to go after a heavy for the day or a new 1RM Snatch. We can work with either a Power Snatch or Squat Snatch today as we make our way up to a heavy for the day. The goal here is to give athletes a good primer and then allot them 15 minutes to work their way up with singles until they reach a max. Have athletes work up quickly to 75-80%, then start to give themselves longer periods between lifts after 80%.

For newer athletes the focus will be to work from the Hang Snatch and catch in a power position, then ride into a squat, or stand up then move into an overhead squat. This is effective for teaching the mechanics of the Snatch and progressively building up confidence over time.

We are working our way into a fun strength endurance focused day with a good little challenging EMOM of Deadlifts, Strict Pull-Ups, and Double Unders. The goal is to have the time frame challenged only by the Double Unders, while the Deadlift and Strict Pull-Ups will challenge our lower and upper body pulling capacity. This is a very effective day for strength development and muscular endurance. We will then target our horizontal bodyweight pressing capacity with the Push-Up stamina test with our 10 set x 15/10 rep unbroken set workout. The challenge really kicks in after round 6 and the chance of failure becomes pretty high here. Even if you fail a set, don’t worry you are still getting a quality workout in here and when we re-test you will have a better gauge of your capabilities

Warm-up (No Measure)

General Prep

2 Sets, For Quality

1:00 minute Machine Choice

5/5 Worlds Greatest Stretch

:20 Prayer Stretch


Barbell Primer

3 Sets,

2 Hang Muscle Snatches

4 Behind The Neck Snatch Grip Push Press

4 Overhead Squats

4 Snatch Balance

2 High Hang Squat Snatch

Start with an empty barbell for the first round, can increase loads on rounds 1 and 2

Snatch (Take 15:00 minutes to Find a 1RM Snatch


Metcon (AMRAP – Rounds)


EMOM x 15

Minute 1: 15-12-9-6-3 Deadlifts

Minute 2: 5/4 Strict Pull-Ups

Minute 3: 35 Double Unders

Barbell Loads: 50-55-65-70-75%


EMOM x 15

Minute 1: 15-12-9-6-3 Deadlifts

Minute 2: 10/8 Strict Pull-Ups

Minute 3: 70 Double Unders

Barbell Loads: 50-55-65-70-75%

Bonus Fitness (No Measure)

10 Sets For Time

15/10 Unbroken Push-Ups

Rest as needed