Announcements
July 4th Weeknd Schedule
July 4th (Thursday)- Class at 8,9,10
July 5th (Friday)- Class at 8,9,10
July 6th (Saturday)- Class at 8,9,10
Open Gym still available throughout!
CrossFit Trivium – CrossFit
Daily Focus (No Measure)
We will be starting the day off with our Push Press strength progression that has us moving through sets of 7 reps in the 65-75% range. Keep the goal here of ending just a touch under absolute maxes where we would expect to be able to hit 9 reps at the same %.
The workout is meant to elicit a challenging demand on upper body endurance as well as hip extension. The fatigue will gradually build here so starting conservatively on the Rower is advisable. The focus here from a scaling and modifying standpoint will be to target quality DB Snatch Snatch cycling reps, a Handstand Progression that keeps athletes as close to unbroken as possible and allows us to have round 1:00 on the row ot finish each and every round here.
Warm-up (No Measure)
2 Sets
5-8 PVC Passthroughs
4e PVC Around the worlds
:20 PVC Prayer Stretch
-then-
3 Sets
:30 sec Row
:15 sec Transition
:30 sec Alternating Box Step-Ups (last round box jumps)
:15 sec Transition
–
2 Rounds
15 Banded Face Pull
10 Barbell Strict Press
-then-
Push Press Warm-up w/ Coach
Push Press (Every 2:00 x 5 Sets
7 Reps @ 65-75%
)
*On the last rep Pause for 5 seconds in the Overhead Position
Metcon (4 Rounds for calories)
GPP
For Calories:
4 Sets
3:00 On/1:00 Off
15 Box Jumps (24″/20″)
12 Alt. DB Snatch (50/35)
9 Handstand Push-Ups*
-Max Calorie Row Remaining Time
COMP
For Calories:
4 Sets
3:00 On/1:00 Off
15 Box Jumps (30/24″)
12 Double DB Snatch (50/35)
9 Strict Handstand Push-Ups
-Max Calorie Row Remaining Time
goal is to have about 1:00 to row
Bonus Fitness (No Measure)
For Quality:
4 Sets
8 Dual Dumbbell Seated Arnold Press , Moderate
8 Chest Supported Dumbbell Rows , Moderate
16 Banded Curls (for speed)
16 Banded Tricep Extensions (for speed)
If you don’t have an incline bench, place a flat bench on 1-2 45lb plates to create enough space for the dumbbells at the bottom of the rows.