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CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Daily Focus:

We are tackling some barbell cycling today and more specifically getting into a classic barbell conditioning workout “Isabel” The goal with Isabel is to move quickly and choose a weight that allows for at a minimum, quick singles. With quick singles we will see many go sub 3:00 minutes on this workout. Our goal for a workout like this is to get to under 2:00 for our top athletes and if that is the case we should scale up. If we are having athletes going slower than 6:00 minutes, we really should reduce the load in order to meet the stimulus.

Warm-up (No Measure)

Snatch General Warm-Up

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

Barbell Warm-up (No Measure)

Snatch Specific Warm-Up

(with PVC Pipe)

2 Sets (1st Set with Coach)

3 Dip and Shrug

3 Hang High Pull

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Behind the Neck Snatch Balance

3 Hang Power Snatch

Snatch (Power Snatch
10:00 EMOM
min 1-3: 3 Reps @ 60-65%
min 4-6: 2 Reps @ 65-70%
min 7-8: 2 Reps @ 70-75%
min 9-10: 1 Rep @ 80%

*all meant to be singles, focus is good set-up and speed through the middle)

Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better. We can go to Hang Power Snatches and or lighten the load if needed.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
This is the GPP

Heavy Isabel (Time)

COMP

“Heavy Isabel”

30 Snatches 185/125lb,

Time Domain: 4:00-5:00 minutes

Time Cap: 10:00 minutes

Bonus Fitness (4 Rounds for distance)

Rowing:

4 Sets

4:00 minutes ON : 4:00 minutes OFF:

Max Distance Row