CrossFit Trivium – CrossFit

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 *needs review (Time)

GPP

4 Rounds for Time:

500/425m Row

25 Double Unders

15 Hang Power Snatch (95/65)

1:00 Rest

4 Rounds for Time:

500/425m Row

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