Announcements

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Holiday Schedule

Monday, December 25th (no classes)

Tuesday, December 26th (7am, 11:30am, 4,5,6pm + Open Gym)

Monday, January 1st (no classes)

Tuesday, January 2nd (normal schedule)

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today’s focus is on refining our snatch technique with a progressive approach. We’ll start at 40% of your 1-rep max Squat Snatch and gradually increase the load with each set. Remember, the journey through these EMOMs is as important as where we end up. By the final 5-minute EMOM, you should be hitting upwards of 75% of your 1-rep max Squat Snatch.

The first two EMOMs are your opportunity to really dial in your mechanics, timing, and speed. This is where you lay the groundwork for the more challenging lifts that come later. Our goal in Olympic lifting is always to prioritize power, speed, and technique. Load comes second. I want you to focus on keeping the bar close, executing a quick turnover, and landing with quick feet in the catch position.

Remember, it’s not just about lifting heavier; it’s about lifting smarter. So, let’s keep our technique sharp and build strength in a way that’s both safe and effective. Stay focused, and let’s make every rep count!

Warm-up (No Measure)

2 Rounds

1:00 Echo Bike

:25e Worlds Greatest Stretch

10 Barbell Behind The Neck Snatch Grip Push Presses

10 Barbell Overhead Squats, 45/35lb

50/50ft Bottom-Up Kettlebell Overhead Carry, Moderate Load

Snatch (Primer
EMOM x 5
1 Muscle Snatch + 1 Hang Power Snatch

Primary
EMOM x 5
1 Power Snatch + 1 Hang Squat Snatch
-then-
EMOM x 5
2 Squat Snatches
)

Metcon (Time)

GPP

For Time:

50 Hang Power Snatch (65/45)

30/22 Calorie Echo Bike

50 Overhead Squats

COMP

For Time:

50 Hang Power Snatch (75/55)

40/30 Calorie Echo Bike

50 Overhead Squats