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