Announcements
June 7th, 6:40pm – Double Under Clinic (Nipper’s Corner Location)
June 11th – July 18th – Weightlifting Class Nippers Corner (Every Tuesday and Thursday, 6:40-7:40)
June 28th – Squat/Deadlift Workshop (Location TBD)
Sign Ups will be available at the front of the gym!
All Clinics are $35 to join and great for all skill sets. Premium memberships are free!
Weightlifting Class is $240 for the entire 12 Sessions and Available for all members (6 Week Program)
CrossFit Trivium – CrossFit
Daily Brief (No Measure)
We are getting after a classic CrossFit Benchmark / Hero WOD today with “Nate”. The style and flow of this workout is great for athletes that are just getting good with Ring Muscle-Ups and Handstand Push-Ups as the reps are small and you have 20:00 minutes to get after the reps today. You will likely have a lot of athletes do more reps on Ring Muscle-Ups than they have in any other workout. Due to this we need to spend the time prepping the shoulders and going through the progressions for the Ring Muscle-Ups. Ideally we go through as a group and use it as a primer for those with Ring Muscle-Ups and for those that don’t have the skill, they will use it as a progression that they can learn prior to hitting the workout and then either spend time working there or moving to a pure strength development modification.
Warm-up (No Measure)
2:00 Bike
-then-
1:00/1:00 Active Scorpion Stretch
:30/:30 Samson Stretch
:30 Extended Reverse Plank Bridge
:30 Wall Thoracic Extensions
-then-
3 Rounds
8 Ring Rows
6 Russian Kettlebell Swings
4 Ring Dips Or Push-ups
-then-
10 Min
Ring Muscle Up Technique Work
Ring Muscle-Up Skills and Drills
Negative Ring Muscle-Up Position Pause Drill
Ring Muscle-Up Swing
-then-
Workout Specific Warm-up
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
GPP
AMRAP 20
2 Bar Muscle Ups
4 Handstand Push-ups
8 Kettlbell Swings (53/35)
Bonus Fitness (No Measure)
For Completion:
10:00 EMOM
Minute 1 – 9 Wide Grip Bent Over Barbell Rows , Moderate Load
Minute 2 – 5 Dips @ 42×1 Tempo
At the 12:00 Mark, Complete:
50 Barbell Curls
50 Barbell Skullcrushers
Pick a load for the bentover rows that allows us to not ‘rip start the mower’ as they say; the torso angle should not change during the pull. Add assistance/load to the dips as needed/able to remain unbroken.