CrossFit – Wed, Feb 21

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)


3 Wall Walk

3 Power Snatch

Rounds 1-3: 95/65lb

Rounds 4-6: 115/75lb

Rounds 7+: 135/95lb


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