Weightlifting Cycle


Please reserve your spot in class! We cap at 15 and our coaches need to be able to prep for class.
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CrossFit Trivium – Specialty Cycle

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Lat release with lacrosse ball 2 min each side, banded front rack mobilization 2 min each side, ankle dorsiflexion mobilization 2 min each side

overhead squat – 4 sets of 4 reps @ 72-78%

double db push jerks to box-4 sets of 6-8 reps (light to moderate load)

Snatch complex- Every 2 min for 7 min 1 mid hang muscle snatch +1 mid hang power + 2

overhead squats

5 min to build a heavy power snatch for the day

2 rounds NFT-10 -12 Bottoms up KB presses (light weight) after each set perform 75″ of double KB/DB Overhead carry – carry can be broken up as needed- rest until fully recovered after each set.

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