CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, the focus is on leg stamina and muscular endurance. We are building off the Front Squats we hit last week and working towards a heavier 8 reps at 72% of 1RM. This should be a challenging, yet manageable set. We will then take the barbells out to the floor and clean-up the weights except for the one you are going to use for the workout.

Warm-up (No Measure)

2 Sets For Quality

12/9 Calorie Row

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

Front Squat (Every 3:00 x 4
Set 1: 12 Reps @ 60%
Set 2: 10 Reps @ 67%
Set 3: 8 Reps @ 70%
Set 4: 8 Reps @ 72%)

Focus on smooth, unbroken sets. Maintaining a good/strong breathing rhythm. As best as possible, fight to keep your elbows high and your upper back strong through all the sets.

Barbell Warm-up (No Measure)

2-3 Rounds

w/Empty Barbell, building to working weight

High Hang Muscle Snatch

High Hang Power Snatch

Overhead Squat

Snatch Balance

High Hang Squat Snatch

Hang Squat Snatch

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 16

30/24 Calorie Row

15 Hang Squat Snatches, 95/65lb

10 Front Rack Reverse Lunge

COMP

GPP

AMRAP 16

30/24 Calorie Row

15 Hang Squat Snatches, 115/80lb

10 Front Rack Reverse Lunge

Bonus Fitness (No Measure)

16 minute EMOM, Alternating each minute:

Minute 1: :40 Seconds, Glute Ham Raises

Minute 2: :15/15 Second Copenhagen Hold

Minute 3: 8/8 Single Leg RNT Split Squats, Moderate Lo ad

Minute 4: Rest