CrossFit Trivium – CrossFit
Daily Focus (No Measure)
We have a fun little open esc style workout here with the weight escalating as we get through the rounds on this workout. Once we hit rounds 5+ the weight increases to a number that will start to make athletes slow down between reps and the workout shifts to being primarily a Power Snatch workout. We will start off the day with a barbell primer of sorts with the focus on keeping the bar close and driving through the ground as we move from a muscle snatch into a low hang power snatch. Remember that the low hang position is dictated as 2 inches below the knees which will help athletes focus on staying over the bar while engaging their hamstrings. Lean into coaching the Snatch today and getting athletes to feel competent and ready going into the Open this next week.
Warm-up (No Measure)
2 Sets
10 PVC Pass Throughs
10 PVC Good Mornings
12/9 Calorie Machine
6 Sliding Inchworms
Strength (5 Rounds for weight)
EMOM x 8
1 Muscle Snatch + 1 Low Hang Power Snatch
Suggested starting load @ 40% of 1RM Snatch
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
3 Wall Walk
3 Power Snatch
GPP
Rounds 1-3: 95/65lb
Rounds 4-6: 115/75lb
Rounds 7+: 135/95lb
COMP
Rounds 1-2: 95/65
Rounds 3-4: 135/95
Rounds 5-6: 155/105
Rounds 7+: 185/125
Bonus Fitness (No Measure)
3 Sets, For Quality
1:00 minute Weighted Plank
:30 seconds Hollow Hold
:15/:15 second Copenhagen Plank