CrossFit – Wed, Dec 13


Friday December 15th

Christmas Party at Fait La Force Brewing


No 5:00pm Class that day

Barbell Workshop

December 22 6:00pm

Fundamentals of Olympic Lifting with a focus on the Snatch


*free to Premium Members

Ask Coach Matt for Details

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CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We’ve got another exciting one lined up for today, aiming to conquer a progressive Snatch sequence followed by some demanding efforts on the Bike. In the Snatch progression, our focus is on priming athletes’ systems and positions to achieve maximum extension while keeping the bar close. We’ll kick things off with the Muscle Snatch flowing into the Hang Power Snatch. Next up, we’ll transition into the Hang Squat Snatch, emphasizing the conversion of that powerful hip extension into speed and a quick descent under the barbell. As for the Bike options today, any style goes, but the key is to go all out for maximum effort. We had a similar setup earlier in this cycle with Row Sprints, and now we’re taking on more extended challenges on the Bike. Be mindful of the extra 30 seconds on the Bike compared to our previous rowing workout might feel like a lot longer of an effort, so exercise caution not to go too hot in the initial interval. A hard 1:30 effort packs a significant punch and can be challenging to recover from, so pace yourselves wisely.

Warm-up (No Measure)

2 Rounds

1:00 Choice Cardio

6e Single Arm Kettlebell Swings

“Barbell Complex”

5 broad jumps

“Barbell Complex”

3 Hang Muscle Snatch

2 Snatch Balance

1 Tall Snatch

Muscle Snatch + Hang Power Snatch (Every 1:30 x 5
Set 1-2: 1+2
Sets 3-5: 1+1)

Start @50% of Power Snatch

Hang Snatch (Every 1:30 x 5

3 Reps)

Pick up where you left off on the Muscle Snatch Complex

Metcon (Calories)

Teams of 3

Every 1:30 x 12

Max Calorie Echo

Athletes Rotate Every 1:30

(this means everyone will go 4 times)

Bonus Fitness (No Measure)

EMOM x 8

Min 1: 5/5 Dual KB Front Rack Step-Up 24/20”

Min 2: 10-12 Feet Elevated Parallette Push-Ups