CrossFit – Wed, Sep 13


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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)


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


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