CrossFit – Wed, May 1

CrossFit Trivium – CrossFit

Daily Brief (No Measure)

We have a grippy one on the docket today. The workout is an up and down style pyramid workout, but the goal here will be to pick up the pace and be aggressive in the workout on the way down rather than starting out fast and just hoping to hold on. We have 90 Toe to Bar and 45 Snatches today before embarking on the final row to finish things off. This will fatigue the grip and the core before you have to row at a near sprint effort to finish this workout off. We have written up a more extensive warm-up today to really get athletes feeling good and ready to go today and have them just focus on attacking the workout to the best of their ability.

Warm-up (No Measure)

3 Part Warm-Up ( 15:00-20:00 minutes)


2:00-3:00 minutes Rowing Technique and Form


Mobility Drills

2 Sets

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch


Stability + Activation

2 Sets, For Quality

15-20 second Tuck L-Hang

10 Hollow Rocks

10 second Hollow Hold

10/10 Single Leg Barbell Romanian Deadlift

10 Snatch Grip Upright Rows

Workout Primer (No Measure)

3 Sets, Building towards working weights and intensities

Barbell Complex* Start at Hang then add weight

Snatch High Pull

Muscle Snatch

Snatch Grip Push Press

Power Snatch

3-5 *Toe to Bar Progression

9/7 Calorie Row

*Toe to Bar Progressions

Kipping Knee Raises

Alternating Toe to Bar

Toe to Bar

Metcon (Time)


For Time:


Toe to Bar


Power Snatches


50/40 Calorie Row

Barbell: 95/65


For Time:


Toe to Bar


Power Snatches


50/40 Calorie Row

Barbell: 135/95

Time Cap: 24:00 minutes
set rowers outside if needed

Bonus Fitness (No Measure)

EMOM x 12

Minute 1: 30 second Ring Plank Hold

Minute 2: 30 second Kettlebell Weighted Russian Twists 26/18lb, 12/8kg

Minute 3: 20/20 second Side Plank

Minute 4: 20 Alternating V-Ups

Set your rings so they are 2-3″ off the ground. If you can’t make it the entire 30 seconds, that’s fine, just work to accumulate 30 seconds during the minute