Announcements

Prom of the Decades for ALS on September 2nd at 7:00 PM!

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Food, desserts & drinks are provided! *Drinks include soda, water, beer, wine, champagne, hard seltzer, AND signature mocktail!

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, is about some technique work on the Snatch with our 3 position Snatch as well as some barbell cycling from the floor with the Echo Bike, which should bring on some “Fran Lung ” vibes. The goal today is to work our positions and hit some technically sound lifts at the mid-thigh, low hang and from the floor. This style 3 position work will help engage the hamstrings and keep us over the bar and pushing through the ground longer. We will then drop the load and look for weights that can be maintained close to unbroken. The combo of the bike with the Power Snatch will provide a powerful punch for the quads and the lungs as a good finisher to the day.

Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Machine Choice

5/5 Worlds Greatest Stretch

10 Squat Y’s, Light Load

7 Tall Muscle Snatch

8 Snatch Grip Push Press

Weightlifitng Primer (No Measure)

3 Sets @ Empty Barbell

Hang Power Snatch

Snatch Balance

Low Hang Squat Snatch

into…

3 Sets

High Hang Squat Snatch

Hang Squat Snatch

Squat Snatch

Increasing loads to working weight

Hang Snatch + Low Hang Snatch + Snatch (Every 1:30 x 6
2 Sets at 60%
2 Sets 65%
2 Sets @ 70%)

Hang Snatch + Low Hang Snatch + Snatch

Metcon (Time)

GPP

15/11 Calorie Echo Bike

15 Power Snatches 75/55

12/9 Calorie Echo Bike

12 Power Snatches 75/55

9/7 Calorie Echo Bike

9 Power Snatches 75/55

12/9 Calorie Echo Bike

12 Power Snatches 75/55

15/11 Calorie Echo Bike

15 Power Snatches 75/55

COMP

For Time:

21/15 Calorie Echo Bike

21 Power Snatches 75/55

15/11 Calorie Echo Bike

15 Power Snatches 75/55

9/7 Calorie Echo Bike

9 Power Snatches 75/55

15/11 Calorie Echo Bike

15 Power Snatches 75/55

21/15 Calorie Echo Bike

21 Power Snatches 75/55

Time Cap: 15:00 minutes
Make sure to conserve your energy for the second half. The snatches are light enough for you to aim for completing each set in less than 2 breaks. With this load, a hybrid version of a muscle snatch and power snatch is often utilized, possibly try this in your warm up. Focus on pacing yourself and strategizing for a strong finish to achieve your best performance in this workout.

Primary Objective: Complete within the time cap

Secondary Objective: Complete each set of snatches in less than 2 breaks

Bonus Fitness (No Measure)

Optional Accessories

4 Sets, For Quality

6-8 Barbell Cuban Press 40×1 Tempo

10/10 Single Leg GHD Hip Extensions

100ft Reverse Sled Drags