CrossFit – Mon, Jul 1


July 4th Weeknd Schedule

July 4th (Thursday)- Class at 8,9,10

July 5th (Friday)- Class at 8,9,10

July 6th (Saturday)- Class at 8,9,10

Open Gym still available throughout!

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are rolling into a fun barbell conditioning focused day with the day starting on some good Squat Cleans across on an EMOM format. From there we are moving into a higher intensity focused triplet. Ideally we are choosing a weight that is moderately challenging but we can still touch and go. From there we want to hit the bike hard and go for an unbroken set on the wallballs.

Warm-up (No Measure)

2:00 Cardio Choice


2 Sets

:30/:30 Kettlebell Hip Shift

:30/:30 Couch Stretch


2 Rounds

5 Barbell RDL

5 Barbell HighPull

5 Front Squats

5 Strict Press

3/3 Worlds Greatest Stretch


Barbell Warm-up with Coach

*focus dropping into a squat clean

Clean (10:00 EMOM
2 Reps @ 70-80% of 1RM

*these are squat

Metcon (Time)


For Time:

4 Sets

5 Power Clean (135/95)

10/7 Calorie Echo Bike

15 Wallballs (20/14)

Rest 1:30 between sets


For Time:

4 Sets

5 Power Clean (155/105)

10/7 Calorie C2 Bike Standing

15 Wallballs (30/20)

Rest 1:30 between sets

Bonus Fitness (No Measure)

4 Sets

4 Clean Pulls with 3 sec Eccentric @ 90-95%

3 Broad Jumps, For Distance

Rest as needed between sets