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

Warm-up (No Measure)

2 Sets, For Quality:

:30 second Wall Sit Hold

10 Alternating Bird-Dogs

6/6 Single Arm Ring Rows

:30 second Glute Bridge Hold

:15 second Chin-Up Hold

Metcon (Time)

GPP

For Time, Complete with a Partner

4 rounds

200m Farmers Carry 50/35lb

4 Devil Press (50/35)

20 Alternating Medball Partner Russian Twist Tosses 20/14lb

*Switch direction of Russian Twist toss every 10 reps

-Rest 3:00 minutes

1 Round

800m Farmers Carry (50/35)

16 Devil Press (50/35)

80 Alternating Medball Partner Russian Twist Tosses 20/14

Switch direction of Russian twist toss every 10 Reps

Partners Sit 5ft away from each other

COMP

For Time, Complete with a Partner

4 rounds

200m Farmers Carry (70/50)

4 Devil Press

20 Synchro Toe to Bar

*Can switch direction of russian twist toss at 10 reps or alternating rounds

Rest 3:00 minutes

1 Round

800m Farmers Carry 70/50lb

16 Devil Press

80 Synchro Toe to Bar
Devil Press can be to the shoulder then overhead if needed.