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)

We have a fun little workout on the docket today with the focus on the Power Clean. We are into our final progression here for the Power Clean with a combination of Hang Power + Power Clean from the floor. This will really work to help with overall hip extension and keeping the bar close. We are then building into a nice combination similar to the Benchmark workout “Elizabeth” with the focus on battery work and strength stamina development. The goal here is for athletes to be working at around 70-75% of their Power Clean for the workout rather than fully pushing the weight here just because they can.

Warm-up (No Measure)

2:00 Cardio Choice

–

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Couch Stretch

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3 Sets, For Quality

5 Inchworm Push-Ups

5 Romanian Deadlifts

5 Tall Muscle Cleans

3 Hang Power Clean

1 Power Clean

Hang Power Clean + Power Clean (Every 2:00 x 6
1+1 )

*unbroken

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 8

3-6-9-12…

Power Cleans 155/105

Ring Dips

COMP

AMRAP 8

3-6-9-12…

Power Cleans 225/155

Ring Dips
smaller classes can sub with Ring Push-ups

Bigger Classes sub with Double Rep Push-ups

Bonus Fitness (No Measure)

3 Sets, For Quality

20 Banded Tricep Press-Downs

20 Weighted Hip Extensions