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)

The focus of the day today will be on the Front Squat and then getting into a high capacity classic CrossFit triplet with a Helen-ish style workout. The goal today is to keep the overall flow of the day by hitting by getting into the Front Squat work with an empty barbell or light loading in the rack and then just starting a 15 minute clock with the goal of hitting the heavy within the first 10 minutes, then moving into the drop sets over the next 5 minutes.

The transition to the WOD Today should be quick and simple with much of the prep done in the preliminary warm-up. We will want to touch on scaling modifications and have athletes hit some weighted reverse lunges prior to hitting the workout. This should allow time for athletes to also get a bathroom break and just get final touches getting ready for the workout.

Warm-up (No Measure)

400m Run

–

:30/:30 Couch Stretch

1:00e Pigeon Stretch

–

2 Sets

10 Reverse Lunges

3 Pause Goblet Squats + 3 Goblet Squats

10 Bar Kip Swings

10 Alternating Lateral Lunges

Front Squat (Every 1:30 x 7
1 Front Squat w/ :02 Pause at the bottom
(building a heavy)
-into-
Drop Sets
3 @ 90% of heavy for the day
5 @ 80% of heavy for the day)

Metcon (Time)

3 Rounds for Time

20 Pull-Ups

10 Double DB Reverse Lunges (50/35s)

400m Run

COMP

3 Rounds for Time

20 Chest to Bar Pull-ups

10 Double DB Front Rack Reverse Lunges (50/35s)

400m Run

Bonus Fitness (No Measure)

4 Sets, For Completion as a superset

6/6 F ront Rack Box Step Ups

*Pick a box height that puts you right around parallel on the step up, and a load that allows you to focus on controlling the negative and not over utilize the non working foot for a push off.

7/7/7 Prone I-Y-T with 2.5-5 lb Plates

* This will be 7 reps at each position for a total of 21 reps