Announcements

No Yoga Thursday July 13th

 

Ring Muscle Up Clinic

July 15th 11:00am

Sign ups at the Front

$30

Kip Swing Techniques

How to Safely Turn-over and Catch in the Dip Position

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The focus today is on the barbell and specifically talking about the Snatch. We will hit a Snatch Complex working through different positions there before moving to a specific barbell cycling work with our conditioning piece, “White Goodman”. The goal here is to hit unbroken cycling reps and then move smooth on the burpees in order to get each set done in under 3:00 minutes. The total running time is the score, so the only way to really get a faster time is to cut off a minute in the early rounds by tackling one of the two sets in less than 2:00 minutes as opposed to 3, then moving as quickly as possible to finish the last set so in order to reduce as much time in the final minute.

Warm-up (No Measure)

2 Sets, For Quality

1:00 Row, R1: Easy R2: Moderate

5/5 Quadruped Thoracic Rotations

5 Table Top Bridge w/5sec Pause

3/3 Quadruped Hip Cars

5/5 Samson Lunge

Snatch Complex (5 Rounds for weight)

Every 2:30 x 5

1 Power Snatch

Rest 10 seconds

1 Hang Squat Snatch + 1 Overhead Squat

Rest 10 seconds

1 Squat Snatch

@ 80-85%+, Percentages are based on your 1rm Power Snatch

Metcon (Time)

EMOM Until Completion

9 Power Snatch (95/65)

Max Burpee to Target

*Repeat until you accumulate 27 reps

Rest 2:00 minutes

EMOM Until Completion

7 Power Snatch (115/75)

Max Burpee to Target

*Repeat until you accumulate 21 reps

Rest 2:00 minutes

EMOM Until Completion

5 Power Snatch (135/95)

Max Burpee to Target

*Repeat until you accumulate 15 reps

COMP

Loads

115/75lb

135/95lb

155/105lb
Score is total time including rest

Primary Objective: Complete Each set in 3:00 minutes or less

Secondary Objective: Complete each set of Snatches unbroken

Time Cap: 15:00 minutes

Stimulus: Barbell Cycling / Anaerobic

RPE: 9/10

For this workout, we will be starting with 9 Snatches on the top of the minute. In the remaining time we will be working to complete max bar facing burpees. This will continue until we reach 27 reps. If this occurs in the middle of the minute, rest the remaining time of that minute, plus 2 additional minutes on the EMOM. Load the bar during the rest minutes to the next weight. We will then do the same thing for 7 Power Snatches, plus max burpees until 21 reps. Finally we will load the bar one last time and perform 5 Snatches followed by max burpees until 15 reps

Bonus Fitness (No Measure)

4 Sets: For Quality

10/10 Half Kneeling Kettlebell Chop and Lift (load light weight)

10/10 Single Arm Bottoms Up Kettlebell Press

100ft/30m (50/50ft) (15/15m) Single Arm Kettlebell Front Rack Carry

Load: Moderate loads for all movements and increase each round if feeling good.

Rest 2 minutes between sets

In this piece today we are targeting the core from different angles, a variety of exercises to add stress and with unilateral type training.