CrossFit – Fri, Jun 28


June 29th – Squat Therapy and Deadlift Rehab (8:00am) Nipper’s Corner Location

This is a free Clinic designed to help you improve your squat and deadlift mechanics.

What to expect:

-Proper movement sequencing and muscle activation.

-1-on-1 Movement analysis and assessment

-Drills and Techniques to help improve any issues

If you have ever had joint pain after a squat or deadlift session, this day is for you!

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We have two components today that will require a good amount of teaching emphasis and warm-up so take that into consideration when you are planning out your class today. Ideally the structure and flow of the workout allows for teaching time on both the Snatch and the Bar Muscle-Up, but depending on your class structure, who comes to class, etc. this will change the overall feel from class to class how you tackle the progressions. Even for the Snatch today, we can see some athletes stay light and work in the range of 3-5 reps for a Hang Power Snatch, where others can move into the 2 reps at a Squat Snatch variation, or some hitting a Power Snatch + Overhead Squat in order to more fully express and progress their lifts.

We will then need to transition the weight down to a lighter load that can be cycled efficiently and smoothly with the goal of a quick transition here to allow for some time to talk over the Bar Muscle-Up. We do want some time to be worked in here to the class between the Snatch session and the workout. Spend time going over some progression and scales to allow for teaching and also comfortability with the movements.

Warm-up (No Measure)

:30 Forward and Back Line Hops

:30 Side to Side Line Hops

:30 Bend and Bow

:20/:20 Single Leg Toe Touches

2 Sets

8-10 Bar Kip Swings

3 Hang Snatch High Pull

3 Hang Power Snatch

3 Overhead Squat

3 Snatch Balance

3 Squat Snatch

22 Double Unders

Snatch (10 Rounds for weight)

EMOM x 10

2 Snatches @ 70-80%

Metcon (AMRAP – Reps)


For Reps:


4-5-6-7… Jumping Bar Muscle Ups

10 Power Snatch 95/65

30 Double Unders


For Reps:


4-5-6-7… Bar Muscle Ups

10 Power Snatch 115/80

40 Double Unders

Bonus Fitness (No Measure)

Midline Focus

For Completion:

4 Rounds, :45 Per Station/:15 Rest Between (16:00 Clock)

Station 1 – Max V-Ups

Station 2 – Max Alternating SIngle Leg Deadlifts with Dual Kettlebells , Light Load

Station 3 – Max Alternating Single Leg Banded Hip Thrusts

Station 4 – Rest