CrossFit Trivium – CrossFit
Warm-up (No Measure)
General Prep
10 PVC Passovers
10/10 PVC Around the Worlds
:30 Standing PVC Thoracic Extensions
:30 Loaded Bottom of Squat Hold
:30 Extended Plank Reverse Bridge
Into …
Specific Movement Prep
2 Sets, For Quality
3 BTN Snatch Grip Push Press
5 Overhead Squats
9 Jumping Back Squats
1:30 Cardio (:30 easy, :30 moderate, :30 hard)
Snatch (Every 2:00 x 8
Pause Snatch Below Knee + Snatch
Set 1: 1+1 reps @ 65%
Set 2: 1+1 reps @ 70%
Set 3: 1+1 reps @ 75%
Set 4: 1+1 reps @ 80%
Set 5: 1+1 reps @ 80%+
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Remember, you will complete 1 Pause Below the Knee Snatch, aiming for a slight pause just below the knee cap before you execute the lift and then 1 Squat Snatch to follow. All reps are Squat Snatches
The focus today is on the pull from the floor and pressing the ground away as we move through the hips. We want to emphasize full extension and a strong overhead position in the catch. The goal today is to really reinforce keeping tension all the way throughout the entirety of the lift. Pull into the overhead squat and then stand firm.
Snatch Pull (4 Rounds for weight)
Directly into..
Snatch Pull + Floating Snatch Pulls
Set 6: 1+3 @ 85%
Set 7: 1+3 @ 85%
Set 8: 1+3 @ 85%
Percentages are based off your 1rm Snatch
Metcon (5 Rounds for distance)
5 Rounds
1:00 Row for Max Meters
2:00 Rest b/s
Go for it!
This workout is supposed to be a sprint effort workout with the only focus being all out efforts for 1:00 on the rower. The goal today is to find another gear on the rower with the goal of increasing power output. The real focus today should be on the ability to create a strong position from the catch all the way through the finish. This means leg drive, then moving with the body hinge, and finally finishing through the chest.
Primary Objective: Complete 300/270 + Meters on the Rower Each Set
Secondary Objective: Hold roughly the same amount of meters each set for all 5 sets. This takes some pacing understanding and knowledge about yourself
Stimulus: Anaerobic / Sprint / Machine Conditioning
RPE: 9/10
Bonus Fitness (No Measure)
Part A)
6:00 minute EMOM
2 Hang Muscle Snatch + 2 Snatch Grip Push Press
Starting @ 40% of 1RM Snatch and increasing loads to heavy over the course of 8:00 minutes
Part B)
4 Sets
10 Bent Over Barbell Rows
Rest as needed
*increase loads from last week