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 Brief (No Measure)

Today, we are working into a Dumbbell conditioning piece with a mixture of different Dumbbell variations combined with Burpee Box Jump Overs. The goal of our weightlifting piece is to be used as a primer for the day and a little extra strength / technique before tackling the conditioning piece. Make sure athletes appropriately scale the weight today when they work into this dumbbell conditioning workout as the burpee box jumps will pack a punch and make cycling the workout much more challenging.

Warm-up (No Measure)

2 Sets, For Quality

1:00 Machine Choice

10 Goblet Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

Weightlifting (6 Rounds for weight)

Every 1:30 x 6

3 Position Clean + Shoulder to Overhead Complex

3 Position Clean:

1 Hang Clean (4-6” below hip crease)

1 Low Hang Clean

1 Clean from the floor

Shoulder to Overhead Complex:

1 Push Press

1 Push Jerk

1 Split Jerk

All Cleans are Squat cleans and complex to be completed unbroken.

Start @ 55% of your 1rm Clean and Jerk and increase load to 67-70%. Goal: Technique and complex barbell cycling.

Metcon (Time)

GPP

For Time:

20 Alternating Dumbbell Power Clean

15 Burpees Box Jump Over 24/20’’

10/10 Single Dumbbell Thrusters

10 Burpees Box Jump Over 24/20’’

10 Alternating Dumbbell Squat Clean Thrusters

5 Burpees Box Jump Over 24/20’’

Rest 3:00 minutes

15 Burpees Box Jump Over 24/20’’

10 Alternating Dumbbell Squat Clean Thrusters

10 Burpees Box Jump Over 24/20’’

10/10 Single Dumbbell Thrusters

5 Burpees Box Jump Over 24/20’’

20 Alternating Dumbbell Power Clean

Load: 50/35

COMP

GPP

For Time:

15 Double Dumbbell Power Clean

15 Burpees Box Jump Over 24/20’’

10 Double Dumbbell Thrusters

10 Burpees Box Jump Over 24/20’’

5 Double Dumbbell Squat Clean Thrusters

5 Burpees Box Jump Over 24/20’’

Rest 3:00 minutes

15 Burpees Box Jump Over 24/20’’

5 Double Dumbbell Squat Clean Thrusters

10 Burpees Box Jump Over 24/20’’

10 Double Dumbbell Thrusters

5 Burpees Box Jump Over 24/20’’

15 Double Dumbbell Power Clea

Load: 50s/35s
Goal Time: 5:00-5:30 minutes per set

Time Cap: 6:00 minutes per set / 15:00 minutes Running Time

Bonus Fitness (No Measure)

3 Sets, For Quality

8-10 Wall Facing Handstand Push-Ups or Box Pike Handstand Push-Ups

5/5 Back Rack Reverse Lunges, For Load

100ft Reverse Sled Drag, For Load

Load: Choice