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 Focus (No Measure)

We are getting after some Back Squat Strength work today working into the range of 5 sets of 4 reps @ 80%. This will provide a good challenge, but each set should not be to the point of failure. Really sets 4 and 5 should be the only sets that provide a big challenge and this will yield some big strength gains down the line. We will then move into a piece that will get the heart pumping and increase breathing rate quite rapidly. Focus on pushing the bike and then quick transitions in the AMRAP.

Warm-up (No Measure)

2 Sets, for Quality

9/7 Calorie Echo Bike

10 Alternating Cossack Squats

20 Bear Plank Shoulder Taps

20 second Extended Reverse Plank Bridge Hold

10 Alternating Dead-Bugs

10/10 Quadruped Thoracic Rotations

10 Alternating Bird-Dogs

Back Squat (Every 3:00 x 5
4 Reps @ 80%
)

This may help, think more about driving through your heels. As you ascend from the squat, push through your heels while maintaining balance. This helps engage your glutes and hamstrings, promoting proper biomechanics and generating power.

Metcon (AMRAP – Reps)

GPP

3 Sets

4:00 minutes on : 2:00 minutes off

Buy-In:

1k/.8k Echo Bike Buy-In

*In remaining time, AMRAP

6 Burpee Bar Touches

9 Toe to Bar

12 Wall Balls 20/14lb

COMP

3 Sets

4:00 minutes on : 2:00 minutes off

Buy-In:

1k/.8k Echo Bike Buy-In

*In remaining time, AMRAP

6 Burpee Bar Touches 6’’

9 Toe to Bar

12 Wall Balls 30/20lb

(start new every set)
Focus today is aerobic capacity and muscular endurance, specifically targeting midline conditioning.

Primary Objective: Complete 2+ Rounds of the triplet within each set

Secondary Objective: Complete the Bike in 1:45 or less

Stimulus V02 Max / Muscular Endurance / Midline

RPE 7/10

Bonus Fitness (No Measure)

4-5 Sets, For load

8/8 Dual Kettlebell Front Rack Bulgarian Split Squats

5-7 Weighted Strict Pull-Ups