Announcements
Tuesday, July 4th, 1 Class at 9:00am. Open Gym until 12:00pm
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)
Today we are getting into our Front Squat strength progression and working upwards of 85%+ for 2 sets of 2 reps with 30 seconds between sets. The goal should be to hit all 3 sets at 85% with the option to go heavier if the body is feeling it today. We will then go to a choice on load for Back Rack Reverse Lunges. We should be focused on going for something heavy for 5 reps on each leg. Our conditioning piece will be taking Thrusters from the floor and then moving into a quality push / pull strength endurance workout that will keep athletes moving and developing a quality pump!
Warm-up (No Measure)
2 Sets, For Quality
1:00 Machine Choice
10 Cossack Squats
20 Plank Shoulder Taps
:30sec Glute Bridge Hold
5 Broad Jumps For Distance
Time Cap 10:00
Strength (6 Rounds for weight)
Every 2:30 x 6
Sets 1-3: Front Squat Clusters
2.2 @ 85%+
Rest 30 seconds between clusters
Sets 4-6: 5/5 Back Reverse Lunges
Choice on Load
Rest 30 seconds per leg
All 5 Reps on one leg. Rest :30 then all 5 reps on the other leg
Metcon (Time)
GPP
7 Rounds, For Time:
7 Burpee Chest to Bar Pull-Ups
7 Thrusters (105/80)
COMP
7 Rounds for Time
7 Burpee Bar Muscle Up
7 Thrusters (155/105)
Bonus Fitness (No Measure)
3 Sets, For Quality
8-10 DB Bench Press
8-10 Wall Facing Handstand Push-Ups or Box Pike Handstand Push-Ups
100ft Reverse Sled Drag, For Load