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