Announcements
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 Brief (No Measure)
We are starting off the test week with two strength tests and completing a 3RM Strict Press and 3RM Back Squat. The Back Squat will of course take more time to warm-up and also more out of the body as we work through the EMOM. A good strategy to tell athletes is to use most of the minute as they get to their last set in order to increase the time between sets to as close to 3:00 minutes as possible. We will move from the strength tests to an anaerobic lactic endurance style workout that will burn up the quads with Thrusters and Echo Bike. There probably isn’t a more challenging combo when done right
Warm-up (No Measure)
5-3-1
Inchworm + Push-up
Bootstrap Squats
Single Arm DB Strict Press (each arm)
:30 Echo/C2 Bike after each round
-then-
8-6-4-2
Barbell Strict Press
Barbell Back Squats
*Start with an Empty Barbell and increasing to starting percentages on the bar
Strength (No Measure)
EMOM x 15
Min 1: 3 Strict Press
Min 2: 3 Back Squat
Min 3: Rest
*goal is start at roughly 80% of 3Rm for both movements
This EMOM is written in a way where you can partner up with someone of close to equal strength or at the least equal height. We will hit 3 reps on the Strict Press, then add loads and move up to hit 3 reps on the Back Squat and gradually build from 80% to roughly 91-93% on both lifts for a true 3 Rep Max today.
Strict Press
Back Squat
Metcon (5 Rounds for calories)
GPP
5 Sets
AMRAP 1
10 Thrusters 95/65
-Max Calorie Echo Bike
Rest 1:00 b/s
Comp
5 Sets
AMRAP 1
10 Thrusters 115/75
-Max Calorie C2 Bike
Rest 1:00 b/s
Bonus Fitness (No Measure)
EMOM x 15
Minute 1 – 15 GHD Reverse Hypers
Minute 2 – 5/5 Single Arm Arnold Press , Moderate Load
Minute 3 – 30 Alternating Single Arm Banded Lat Pulldowns , 15 per side