CrossFit – Tue, Nov 14

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%+

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