Announcements

May 24th, 6:00pm – Ring Muscle Up and Rope Climb Clinic (Brentwood Location)

May 27th – “Murph” Challenge – Heat Times are Up on Wodify

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)

The focus is definitely on the barbell today. We will start things off with the coupling of the Back Squat and Seated Box Jump to High Box. This is a repeat from Week 1 of the cycle with the goal of increasing loads from Week 1. Understandably we may have some athletes feeling their legs and being a little fatigued still from Monday, but the expectation is that the central nervous system is up and ready to go after the flow of the week Tuesday through Thursday. The focus here will be to increase loads from 75-87%+ on the Back Squat and try to get even higher with the Box Jumps. We will then transition to a barbell cycling focused workout with the emphasis on just getting athletes to the correct scales rather than taking a ton of time here to lean into teaching the movements. Ideally the warm-up was specific enough that the need to go over the movements all over again are not needed.

Warm-up (No Measure)

2 Sets (4:00 minutes)

30/30 sec Couch Stretch

30/30 sec Pigeon Pose

3 Sets, For Quality (6:00 minutes)

10 Bootstrap Squats

5 Tall Muscle Cleans

5 Tall Power Cleans

5 Barbell Squat Jumps

Back Squat (Every 3:00 x 5
5 Back Squats @ 75%+
+
3 Seated Box Jumps to High Box.
)

We should be working with loads from 75-87%+ on the barbell today with the goal of building to a true heavy 5 for the day. Challenge the height on the box, but of course to just a safe height. We are looking to really hit extension well and develop power.

Metcon (Time)

3 Rounds for Time

15 Power Clean

21-15-9 Toe to Bar

15 Thrusters

21-15-9 Lateral Burpees over Bar

GPP: 95/65

COMP: 115/75lb
The power clean and thrusters will remain at 15 reps for all 3 rounds. Toes to bar and burpees will start at 21 reps for Round 1, then decrease to 15 reps for Round 2, and finally 9 reps for Round 3.

Bonus Fitness (No Measure)

For Completion:

20:00 EMOM

Minute 1 – 12 Plate Seated Calf Raise , Light Load Smooth Tempo

Minute 2 – 12 Dual Kettlebell RDL, Moderate Load

Minute 3 – 15 Lying Band Knees to Chest (green band)

Minute 4 – :50 Seconds Glute Bridge Hold

Minute 5 – Rest