Announcements

May 24th, 6:00pm – Ring Muscle Up and Rope Climb Clinic (Brentwood Location)

May 27th – “Murph” Challenge – Heat Times are Up on Wodify

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 Focus (No Measure)

The focus today is on our Deadlift progression and pushing the needle further here in preparation for a heavy 3 rep this coming week. The goal here would be to tackle 4 heavy sets her ate over 80% of 3s and 2s. These do not need to be touch and go, but should be a quick reset. We do have our 3 part warm-up here, but the idea is that it is progressive and simple and will allow for enough time to warm athletes up to their working percentage of 80%. For some this is pretty heavy and will need that time to warm-up to their working loads. The warm-up should be 5 minutes for a little body heat, 4 minutes for some mobility, then 6 minutes for some specific barbell prep and movement activation. After that we should give athletes another 5-7 minutes or so to warm-up to their working loads which means that total warm-up time today will be around 23-25 minutes.

Warm-up (No Measure)

3 Rounds

10 Jump Rope

5 Romanian Deadlift

5 Calorie Row

-then-

2 Sets

50’e Suitcase Carry

25’e Banded Lateral Walk

-then-

Deadlift Warm-up w/ Coach

Deadlift (Every 3:00 x 4

Set 1: 3 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 2 Reps @ 90%
Set 4: 2 Reps @ 90%
*Immediately following each set of deadlifts, perform 3 max effort vertical jumps, resetting each rep.
)

Metcon (AMRAP – Reps)

GPP

AMRAP 2

12-9-7-5 Deadlifts 225/155

35 Double Unders

-Max Calorie Row in the Remaining Time

COMP

4 Sets

AMRAP 2

12-9-7-5 Deadlifts 275/185

50 Double Unders

-Max Calorie Row in the Remaining Time

Rest 1:00 b/s
Round 1: 12 DL

Round 2: 9 DL

…

Bonus Fitness (No Measure)

Accumulate 3:00 Sorenson Hold, in as few sets as possible

Accumulate 50 Glute Ham Raises in as few sets as possible

Accumulate 1:30/1:30 Side Plank