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 Week with a challenging longer conditioning workout today focused on running and barbell conditioning. The focus for the warm-up today should be to get athletes up and ready to tackle some barbell cycling and prep with the goal of hitting quick singles in the workout. After the warm-up allow for some dedicated prep where athletes can focus on the catch and then punch into the push jerk with one fluid motion that allows the athlete to find a rhythm and focus with their movements. For the run we should urge athletes to start off conservatively in order to keep more even pacing across. A note that some of the best athletes in the field still ended up dropping pace pretty significantly towards the end of event 1 as they started to really feel the leg fatigue and heart rate rise as the workout progressed.

Warm-up (No Measure)

3 Sets, For Quality (10:00 Cap)

200m Run

25′ A-Skips

5 Tall Muscle Cleans

10 Behind the Neck Elbow Punch Throughs

8 Back Rack Reactive Quarter Squat Jumps

6 Bradford Press with Lockout

Metcon (Time)

5 Rounds for Time

600m Run

10 Clean and Jerks 135/95

Time Cap 25:00

Comp

155/105
This workout is based off the 2024 Semifinals workout #1. The goal here is to hit close to the times the athletes hit during semi’s with a shorter run and a lighter load on the Clean and Jerks. This means that we will need to keep the running paces in that range of 2:45-3:15/ 600m and the Clean and Jerks to around :45-1:05 each set. Depending on your strengths and weaknesses as an athlete, some will need to pace the run a bit more to handle the volume of running and then still hit quality cycling reps on the barbell, while others may lean into the run a bit more early on here, with the goal of being a little slower on the barbell and allowing your breath to come back to you here.

Bonus Fitness (No Measure)

4 Sets, For Quality

10/10 Single Leg Glute Bridge

30 sec Glute Bridge Hold

10 Tempo Banded Hamstring Curls 40×2 + Max Out Speed Banded Hamstring Curls

Rest as needed between sets