CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We like this as a retest as it allows for us to really see where our barbell cycling is at as well as the high aerobic effort V02 Max style mixed modal work. This one is also easily scalable across the board to keep the effort high by either going to lighter loads, alternating db snatches, or kbs. For those that are shorter in stature or lighter in terms of bodyweight look to scale the bike to something that they can keep the effort high on rather than allowing for a really long bike at more steady state effort.

The complex we are starting off the day with is a fun complex meant to challenge positions and technique along with grip endurance. This is meant to be done unbroken and will be a complex we revisit towards the end of our next upcoming cycle.

Warm-up (No Measure)

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 12-14 Alternating Single Arm Kettlebell Swings

minute 3: “Barbell Complex”

minute 4: Rest and add a little weight to the barbell

“Barbell Complex”

3 Hang Muscle Snatch

3 Overhead Squat

3 Hang Squat Snatch

Each round decrease by 1 rep on each movement and add a little load

Snatch Complex (5 Rounds for weight)

Every 3:00 x 5

Snatch

Overhead Squat

Hang Snatch

Overhead Squat

Snatch

(unbroken)

Start @ 60% of 1RM Snatch

Metcon (Time)

GPP

15/11 Calorie Echo Bike

15 Hang Power Snatches 75/55

12/9 Calorie Echo Bike

12 Hang Power Snatches 75/55

9/7 Calorie Echo Bike

9 Hang Power Snatches 75/55

12/9 Calorie Echo Bike

12 Hang Power Snatches 75/55

15/11 Calorie Echo Bike

15 Hang Power Snatches 75/55

COMP

For Time:

21/15 Calorie Echo Bike

21 Power Snatches 75/55

15/11 Calorie Echo Bike

15 Power Snatches 75/55

9/7 Calorie Echo Bike

9 Power Snatches 75/55

15/11 Calorie Echo Bike

15 Power Snatches 75/55

21/15 Calorie Echo Bike

21 Power Snatches 75/55

*we can modify with C2 Bike if needed
Time Cap: 15:00

Make sure to conserve your energy for the second half. The snatches are light enough for you to aim for completing each set in less than 2 breaks. With this load, a hybrid version of a muscle snatch and power snatch is often utilized, possibly try this in your warm up. Focus on pacing yourself and strategizing for a strong finish to achieve your best performance in this workout.

Compare to August 15th

Bonus Fitness (No Measure)

3 Sets, For Quality

15/15 Banded Terminal Knee Extensions

10/10 Single Leg GHD Hip Extensions

100ft Reverse Sled Drags