Announcements
Cold Plunge is under renovation. We will have it up and running as soon as possible .
The Sauna is still availaible
May 24th, 6:00pm – Ring Muscle Up and Rope Climb Clinic (Brentwood Location)
May 27th – “Murph” Challenge – Starts at 7:00am (new heat every 20 Minutes)
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 Focus (No Measure)
We have a fun little piece today with the focus on overall strength capacity and development of the posterior chain and overhead press. We will be working our way through another one of those 3 part activation style warm-ups with the goal that the entire warm-up will prime the entire workout and really get us ready to tackle the work being done today. We are adding this in as it tends to just open up tight points for our athletes then hit the correct muscles that will be utilized during the workout prior to warming up the exact movements for the day. The intended purpose here is prehab work that limits injury and heightens muscle activation and priming.
We will then get into the strength conditioning piece which is meant to be heavy for the Deadlift and Strict Press with the goal of tackling some heavier sets of 3 today on the final lifts. Again we are targeting 3s that we know we have possibly just a little more in the tank today rather than really going for a 3 rep max.
Warm-up (No Measure)
4:00 Foam Roll
-then-
2 Rounds
5 Banded RDL
25’e Banded Lateral Walk
-then-
2 Rounds
5 Kettlebell Swings work technique
5e Single Arm KB Strict Press
5 Calorie Row
Strength Conditioning (10 Rounds for weight)
EMOM x 20
Minute 1: Deadlifts 5-5-4-3-3
Minute 2: 13/10 Calorie Row
Minute 3: Strict Press 5-5-4-3-3
Minute 4: Rest
*Deadlift + Strict Press %
5 Reps @ 75%
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 82%+
3 Reps @ 82-85%
Metcon (Time)
GPP
5 Rounds
12 Kettlbell Swings (53/35)
6e Single DB Shoulder to Overhead (50/35s)
COMP
5 Rounds
10 Kettlbell Swings (70/53)
5e Single DB Shoulder to Overhead (70/50s)
Bonus Fitness (No Measure)
For Completion:
12:00 EMOM
Minute 1 – :45 Weighted Straight Arm Plank
Minute 2 – 6/6 Kettlebell Side Bends , Moderate Load
Minute 3 – :20 V-Ups + :20 Russian Twists