Announcements
All T-Shirts are 2 for $35 ($15 off)
CrossFit Trivium – CrossFit
Daily Focus (No Measure)
Today, our focus is on our Snatch as well as our Pull-Up strength progression. We will be working into the Snatch work focusing on the position from the knee to the hip, then extending through the bar before working to a Floating Snatch, which means that we will take things as close to the floor as possible without actually touching the floor. This helps to engage and recruit the hamstrings a little more as well as teach athletes to focus on continuing to push the ground away as the bar passes the knees. We will then move to a full Snatch + Overhead Squat to finish off the complex. This is week 5, so athletes should be feeling ready to start pushing the loads a bit on these Weightlifting Complexes.
We will then move into the workout “Monkey Bars” which is a progressive pull-up complex that will help recruit more motor units and exhaust more muscle fibers by going from a weight pull-up variation for a few reps to more reps of traditional strict pull-ups, then to ring rows. All of these movements will target the back and biceps. The rest between these complexes should be 2:00-3:00 minutes, so allowing athletes 15:00 minutes to complete the workout is necessary. For newer athletes, this might not be as necessary, but focusing on tempo and taking their time will help develop more strength.
Warm-up (No Measure)
EMOM x 8
Minute 1: 10 Calorie Machine of Choice
Minute 2: 10 KB American swings
Minute 3: 5/5 DB thruster
Minute 4: 50′ Burpee Broad Jumps
Primer (No Measure)
2 Sets w/ Empty Barbell
3 Hang Snatch High Pull
3 Low Hang Muscle Snatch
3 Snatch Grip Push Press
3 Snatch Balance
3 Overhead Squat
Add Load
3 Sets
Building Load and Cueing Positions
Hang Snatch
Floating Snatch
Squat Snatch
Overhead Squat
Weightlifting (5 Rounds for weight)
Every 2:00 x 5
1 Hang Squat Snatch
1 Floating Squat Snatch
Rest: 10 seconds
1 Squat Snatch
1 Overhead Squat
@ 75%+ of 1RM Squat Snatch, building
Metcon (Time)
GPP
3 Rounds Each for Time
15 Ring Row
9 Thrusters (95/65)
9 Strict Pull-ups
9 Thrusters (95/65)
6 Chest to Bar Pull-ups
9 Thrusters (95/65)
rest 2:00 between each round
COMP
3 Rounds Each for Time
15 Ring Row
9 Thrusters (115/75)
12 Strict Pull-ups
9 Thrusters (115/75)
9 Chest to Bar Pull-ups
9 Thrusters (115/75)
rest 2:00 between each round
GPP Ring Row
feet underneath the bar with rings about hip height
COMP Ring Row
Arm Perpendicular to the ground (feet will be way out in front)
*score is total time including rest