Announcements

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 Brief (No Measure)

Going after some upper body pump and interference today with the focus on the Dumbbell Bench Press. We should make sure that athletes are choosing loads that they can go close to unbroken or 2 sets throughout. Expect a good amount of shoulder pump for athletes, so encourage them to scale and pace as needed to remain unbroken. Our warm-up is a mix of targeted mobility, specific activation work and a good primer to make sure athletes can tackle this well. Again, we have included a fun finisher for the day that should blast the mid-back and triceps.

Warm-up (No Measure)

5:00 Foam Roll and Mobility

-then-

2:00 Cardio Choice

–

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

–

2 Sets

4 Inchworm Push-Ups

10 Alternating Down Dog Toe Touch

10/10 Staggered Stance Kettlebell Deadlift

Metcon (4 Rounds for reps)

4 Sets

:40 on :20 off @ Each Station

Station 1: DB Bench Press

Station 2: Kettelbell Swings

Station 3: Bar Facing Burpee

Station 4: Calorie Ski

Station 5: Rest

GPP

50s/35s

53/35 KB

COMP

70s/50s DB

70/53 KB

Bonus Fitness (No Measure)

Every 2:00, 4 Sets

30 sec Max Banded Face Pulls

-15 sec Rest-

30 sec Max Floor Skull Crushers