Announcements

No Yoga Thursday July 13th

 

Ring Muscle Up Clinic

July 15th 11:00am

Sign ups at the Front

$30

Kip Swing Techniques

How to Safely Turn-over and Catch in the Dip Position

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The Double Unders, Toe to Bar, and Handstand Push-Ups can be partitioned into any format the athlete chooses as they tackle these reps. This should lead to a little quicker time to the barbell because small sets of each movement are allowed, which should lead to less rest time as well as more consistent movement. Use the barbell primer as a teaching tool in order to have athletes dialed in by the time they get to the final weights on the Clean Ladder.

Warm-up (No Measure)

2-3 Sets, For Quality

:30 second jump rope practice

10 Cossack Squats

10 Wall Facing Handstand Shoulder Taps

10 Bar Kip Swings

5 Broad Jumps For Distance

Barbell Primer (No Measure)

Every 90sec, 4

High Hang Muscle Clean

Tall Clean

High Hang Power Clean

Hang Squat Clean

Full Clean

Metcon (Time)

GPP

For Time:

80 Double Unders

60 Toe to Bar

40 Handstand Push-Ups

*Can Partition in anyway you want to

into…

10-8-6-4-2 Squat Cleans

95/65

135/95

155/105

185/125

225/155

COMP

For Time:

120 Double Unders

90 Toe to Bar

60 Strict Handstand Push-Ups

*Can Partition in anyway you want to

into…

10-8-6-4-2 Squat Cleans

Loads:

155/105

185/125

225/155

245/165

275/185

Time Domain: 14:00-17:00 minutes

Time Cap: 20 minutes

Bonus Fitness (No Measure)

5 Sets

8 Back Rack Cyclist Squat (31×1 Tempo)

:30 second Wall Facing Handstand Hold

Rest no longer than 2:30 between sets