Announcements
June 29th – Squat Therapy and Deadlift Rehab (8:00am) Nipper’s Corner Location
This is a free Clinic designed to help you improve your squat and deadlift mechanics.
What to expect:
-Proper movement sequencing and muscle activation.
-1-on-1 Movement analysis and assessment
-Drills and Techniques to help improve any issues
If you have ever had joint pain after a squat or deadlift session, this day is for you!
CrossFit Trivium – CrossFit
Daily Focus (No Measure)
We are leaning into the intensity factor and skill development today with some added time to talk over Toe to Bar technique as well as strategy for the workout. We also should spend some time talking through different ways to tackle the Box Jump Overs, staying close to the box, and create a more sustainable pace here for a movement that can tend to really hit athletes hard when done for high reps.
Warm-up (No Measure)
Warm-Up:
3:00 Cardio Choice
–
2 Sets, For Quality
:30/:30 Kettlebell Hip Shift
:60 Alternating 90-90 Hip Switch
–
3 Sets
10 Alternating Step-Ups + 5 Box Jumps
10 Scapular Pull-Ups
10 Hollow Rocks
10 Alternating V-Ups
:10 Hollow Hold
10 Air Squats
Strength (3 Rounds for reps)
Strict pull ups
3 x Max Reps strict pull ups
rest 2:00 Between sets
*if more than 5 Strict Pull-ups on 1st set, add weight for sets 2 and 3
TIme Cap 10:00
Scaling Options
3 x 5-8 reps with Band assistance / Ring Rows
*note the weights
Metcon (5 Rounds for reps)
GPP
For Reps
5 Sets
3:00 AMRAP
20 Wall Balls 20/14
12 Toes to Bar
-Max Box Jump Overs (step down) 24/20”
Rest 2:00 between sets
Goal: 10+ Reps / Set
Score: Sum Total Reps
COMP
For Reps
5 Sets
3:00 AMRAP
24 Wall Balls 20/14
18 Toes to Bar
-Max Box Jump Overs (step down) 24/20”
Rest 2:00 between sets
Goal: 15+ Reps / Set
Score: Sum Total Reps
Bonus Fitness (No Measure)
For Completion
3 Sets, For Load
8 Barbell Kang Squats , Light Load
10 Foam Roller Hamstring Curls
6/6 Knees Over Toe Split Squats, Light Load