Announcements

🤸‍♀️ Join Us for Our Handstand Clinic on October 14th! 🤸‍♂️

📌 Handstand Push-Ups: Learn the technique and drills to master this impressive skill that strengthens your upper body and core. Whether you’re aiming for a single rep or multiple, we’ve got you covered.

🚶‍♂️ Handstand Walks: Explore the art of walking on your hands with balance and control. We’ll break down the steps to help you conquer the Handstand Walk.

⏳ Handstand Holds: Perfect your handstand balance and endurance with tips and tricks from our experienced coaches. Holding the line has never been this fun!

📅 Date: October 14th (11:00am-12:30pm)

Cost: $35 (Free with Premium Membership)

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We have a fun Snatch Day on the docket with a 10:00 minute clock that allows us to work up to a heavy of the day for the Power Snatch + Squat Snatch combo. The goal with this is to hit quality hip extension and power through the Snatch on the first rep, then carry that over to the Squat Snatch, where now we need to pull under violently and punch up on the bar. We should be able to get close to our 1RM Power Snatch for this combo to start things off. We will then move into a good little out and back style workout in an EMOM format with the goal of a 5:2 work to rest ratio which is classic lactate threshold work in a mixed modal style.

Warm-up (No Measure)

2 Sets, For Quality

250/200m Row

5/5 Worlds Greatest Stretch

10 Squat Y’s, Light Load

5 High Hang Muscle Snatch

8 Snatch Grip Push Press

Barbell Primer (No Measure)

3 Sets, @ light load to moderate loads, priming positions prior to starting the clock to find a heavy

Slow Pull Power Snatch

Power Snatch

Overhead Squat

Squat Snatch

Power Snatch + Squat Snatch (Every 1:30 x 6
Build to a Heavy starting @ 60% of Power Snatch)

*not touch and go

Metcon (3 Rounds for time)

GPP

Every 7:00 x 3

8 Power Snatches 95/65lb

16/12 Push-Ups

500/450m Row

16/12 Push-Ups

8 Power Snatches 95/65lb

COMP

Every 7:00 x 3

10 Power Snatches 105/75lb

4 Wall Walks

500m Row

4 Wall Walks

10 Power Snatches 105/75 lb
Goal is 5:00 per Set

Bonus Fitness (No Measure)

3 Sets, For Quality

8 Hang Snatch High Pulls , moderate load

12 Floor DB Chest Flys

12 DB Hex Press

Rest as needed between exercises