Announcements
May 24th, 6:00pm – Ring Muscle Up and Rope Climb Clinic (Brentwood Location)
May 27th – “Murph” Challenge – Heat Times are Up on Wodify
June 7th, 6:40pm – Double Under Clinic (Nipper’s Corner Location)
June 11th – July 18th – Weightlifting Class Nippers Corner (Every Tuesday and Thursday, 6:40-7:40)
June 28th – Squat/Deadlift Workshop (Location TBD)
Sign Ups will be available at the front of the gym!
All Clinics are $35 to join and great for all skill sets. Premium memberships are free!
Weightlifting Class is $240 for the entire 12 Sessions and Available for all members (6 Week Program)
CrossFit Trivium – CrossFit
Daily Focus (No Measure)
The focus today is on aerobic gymnastics and staying steady through the entire workout while adding in some strict pull-up strength work. The goal here from a coaching standpoint is to spend the majority of our warm-up time prepping the shoulders, loosening things up, and then getting into Handstand Walk Skills and progressions for the day. Have fun and lean into the coaching components today.
Warm-up (No Measure)
2 Rounds
15 Banded Face Pulls
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations
—-
2 Rounds
30 sec Row
100m Jog
8/8 Quadruped Thoracic Rotations
2 Wall Walks
10 Wall Facing Shoulder Taps
Gymnastics Strength (No Measure)
EMOM x 10
Min 1: 3-5 Strict Pull-ups (weighted)
Min 2: 30 Handstand Hold
*add shoulder taps if applicable
Metcon (AMRAP – Rounds and Reps)
GPP
AMRAP 20
450/400m Row
300m Run
4 Wall Walks
COMP
AMRAP 20
450/400m Row
300m Run
50′ Handstand Walk
Bonus Fitness (No Measure)
4 Sets, For Quality
30 second Ring Plank Hold
Rest 15 second
30 second Hammer Curls
Rest 15 seconds
15/15 Second Single Arm Wall Facing Handstand Hold
Rest 15 seconds
15-20 second Supine Grip Chin Over Bar Hold
Rest 60 seconds between sets