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 have a fun one on the docket today with a little back squat volume and hypertrophy followed by a nice little couplet of Deadlifts, Wall Walks and Double Unders.

We are working into 3 sets of 9 at a moderate loading and volume in order to add in some hypertrophy benefits and muscular endurance as a key component to our Squat progression during this cycle. This coupled with the heavy Squat Cleans on Monday provide the one-two dose we are looking for moving into next week with another heavier week on Front Squats.

Warm-up (No Measure)

3 Sets, For Quality

20 Double Unders or 30 Single Unders

12 Wall Facing Shoulder Taps

5/5 Worlds Greatest Stretch

5 Goblet Squats

5 KB RDL

Back Squat (Every 3:00 x 3 Sets
9 @ 65-70% of 1RM
)

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 10

5 Deadlift 205/155

3 Wall Walks

25 Double Unders

COMP

AMRAP 10

5 Deadlift (275/185)

3 Wall Walks

50 Double Unders

Bonus Fitness (No Measure)

For Quality:

12:00 EMOM

Minute 1 – 6/6 Staggered Stance Good Mornings , Light Load

Minute 2 – 12 Hip Thrusts , Moderate Load

Minute 3 – 12 Cossack Squats , For Range of Motion