Announcements

Ring Muscle Up Clinic

July 15th 11:00am

$30

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are starting things off today with our mid-cycle 10RM Front Squat. The goal today is to establish a weight that looks challenging, but not to the point where we are really pushing to failure. Look for technical capacity in the Front Rack position and midline stability in and out of the hole. 15:00 minutes should be more than enough time for athletes to feel like they have appropriate time to build to their 10RM for the day. On the build suggest sets of 3 reps in order to save the legs for the 10RM attempt. We will then move into the workout, where we will be tackling a quick sprint style workout of 60 Toe to Bar, with 6 Front Squats performed on every 2:00 minute mark. The entire focus is around midline stability and conditioning while adding in the Front Squat drop sets to make this one interesting.

Warm-up (No Measure)

3 Rounds

Mobility Exercise

15 Second Pull-Up Bar Dead Hang Hold

15 Second Pull-Up Bar Active Hang Hold

8-10 Kipping Swings

5 V-Ups

5 Muscle Cleans

5 Barbell Front Squats

On each round of the warm-up you will alternate the Mobility exercise on each first minute:

Set 1: :25/25 Second World’s Greatest Stretch

Set 2: :25/25 Second Banded Front Rack Stretch

Set 3: :45 Second Thoracic Spine Foam Rolling

Front Squat (1 x 10)

In 15 minutes, establish a 10 rep max

Today, we are working up to a mid-cycle 10RM. The goal here is to hit somewhere around 75% of our 1RM Front Squat for 10. Keep the elbows pressing up against the bar, hips moving back and down into the front squat, then really work to press hard up against the bar and flex your core as you stand the weight back up on each rep.

Metcon (Time)

GPP

For Time

60 Toe to Bar

Starting @ 0:00 and Every 2 minutes, Complete 6 Front Squats @ 155/105lb

Comp

For Time

75 Toe to Bar

Starting @ 0:00 and Every 2 minutes, Complete 6 Front Squats @ 205/145
*The Front Squats are to be completed from the floor

Goal: 5:00-7:00 minutes

Time Cap: 8:00 minutes

We are utilizing this workout as a midline conditioning piece with the added Front Squat sets as a type of drop set variation to the 10RM. We are looking for this workout to be completed in the 5:00-7:00 minute range, which means we are only adding on about 3-4 sets of Front Squats at that moderate / heavy load. Expect the toes to bar to slow down at around 30 reps, so take that into account when deciding what type of sets and reps you are hitting here.

Primary Objective: Complete within 5:00-7:00 minutes

Secondary Objective: Start out with a big unbroken set of Toe to Bar.

Bonus Fitness (No Measure)

3 Sets, For Quality

:15/:15 Copenhagen Plank

:15/:15 Star Plank

:30 Hamstring Plank

1:00 Weighted Plank