CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are starting off the day with a little Power Snatch complex to target speed strength and power, while also reinforcing great technique. The goal today is to end the complex somewhere around 85-90% of your 1RM Power Snatch. Specific modifications on the day should be made for athletes new to the Snatch by keeping their position to remain above the knee. Depending on the athlete you can work from the high hang (hip) to the knee, with the primary focus on keeping the bar close, active lats, and learning to jump through the bar for proper hip contact.

We will then get into a little longer conditioning effort here on the Run, Double Under, and Hang Power Snatch piece with the focus being unbroken sets and lactate threshold aerobic development. The transition from the weightlifting portion to the conditioning effort should be natural and flowy allowing athletes to have a better understanding of the correct weight choice as well as helping to prime the system for the barbell cycling component of this workout.

Overall we are looking for about 10:00 minutes of general prep for the warm-up, then a 5-10 minute barbell primer (specific to each coach on the floor), then 10:00 minutes to build to the heavy of the day for the Power Snatch Complex. We should only need 5 minutes or so to place in a little specific primer for the workout and then let athletes get after it. This will allow enough time to clean-up and do a little cooldown or mobility.

Warm-up (No Measure)

2 Sets

250/200m Row

10 PVC Pass Throughs

10/10 second PVC Pipe Prayer Stretch

5/5 Single Arm Kettlebell Windmills

5/5 Kettlebell Halos

30 second Jump Rope Practice

Into

Barbell Primer (2x through)

3 Pause Snatch Pull + Hang Power Snatch (Pause at Knee)

3 Snatch Pull with Pause at Extension + Power Snatch

3 Snatch Pull + Hang Power Snatch + TnG Power Snatch

Olympic Lifting (Weight)

Take 10:00 minutes to Establish a

Power Snatch + Hang Power Snatch + Power Snatch

*Complex is meant to be done unbroken

Goal = 85-90% of 1RM Power Snatch
*Coaches allow athletes to warm-up to about 50-60% before starting the clock

The complex today is targeting hip extension, leg power and speed, while also helping to reinforce the bar staying close to the body in order to optimally hit this complex. We will look for a great leg drive from the floor, with a snappy turnover and firm punch to receive the bar in the Power Snatch

Metcon (Time)

GPP

4 Rounds for Time:

400m Run

25 Double Unders

15 Hang Power Snatch (95/65)

1:00 Rest

4 Rounds for Time:

400m Run

50 Double Unders

10 Hang Power Snatch (135/95)

1:00 Rest

Barbell Load: 135/95lb,
score is total time (including rest) to complete all 4 rounds

Bonus Fitness (No Measure)

4 Sets, for Quality

20 American Kettlebell Swings, Moderate to Heavy “Unbroken”

10 Snatch Grip Romanian Deadlift

10 Seated Barbell Calf Raises

Rest as needed