Announcements

No Yoga Thursday July 13th

 

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 Focus (No Measure)

We have some heavy Push Press strength focus as well as a high skill focused triplet today with our conditioning piece today. For class management and timing today, we want to spend at most 3:00 minutes at the whiteboard talking through the key points of the day as we will need 8:00 minutes for the warm-up and roughly 5-7 minutes to warm-up to our working loads on the Push Press. We will then have to think about clean-up time and how long we want to go through Muscle-Up progressions. The goal today should be to spend about 8:00 – 10:00 minutes just talking through and cueing the different mods in the hyperlinked video. If athletes are not getting it or need a lot more strict strength development move to Strict Pull-Ups + Ring Dips and modifications thereof. This should allow us enough time to talk through the Single Arm Push Press or Push Jerk and have athletes do the final set-up for our 12:00 minute AMRAP.

Warm-up (No Measure)

2 Sets, For Quality

1:00 Choice Cardio

:30 seconds Medball Thoracic Opener

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Archer Ring Row

10 V-Ups

5 Box Jumps (increase height on second round or box jump all the way overs)

Push Press (In a 4:00 Window for 3 Sets
3 Reps @ 80%
Rest 1:00 minute and adjust loads
2 Reps @ 85%
Rest 1:00 minute and adjust loads
1 Rep @ 90%+
)

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 12

9 Box Jump Overs 24/20”

7/7 Single Arm Shoulder Dumbbell to Overhead 50/35lb

5/3 Ring Muscle-Ups

COMP

AMRAP 12

9 Box Jump Overs 30/24”

7/7 Single Arm Shoulder Dumbbell to Overhead 70/50lb

5/3 Ring Complex*

*Ring Complex = Toe to Ring + Ring Muscle-Up + Ring Dip
modify Ring Muscle Ups with 5/3 Strict Pull-ups + 5/3 Push-ups

Primary Objective: Ring Muscle-Ups

Secondary Objective: Single Arm Shoulder to Overhead

Muscular Stamina / Interference

RPE: 8/10

Our goal to work for unbroken Reps on the RMU as long as possible. This may mean we need to modify the rep scheme. But if you can do Ring Muscle Ups, lets do it.

Bonus Fitness (No Measure)

3 Sets, For Quality:

20 Alternating Dumbbell Bicep Curls, Heavy

15 Ghd Weighted Hip Extensions , empty barbell

10 Ring Support Knee Raises

5 Weighted Pull Ups, wide grip