Announcements
No Yoga Thursday July 13th
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
Daily Focus (No Measure)
Today, we have a fun 2 round chipper with the focus on posterior chain and leg stamina. This workout is to be done in pairs with the pair running together for the 800m run, then working together to get through the rest of the reps and distances of the remaining movements. We are looking to tackle some Carries, Deadlifts, and a fun movement that requires a little set-up beforehand, which is the Box Get-Over . This should be set-up with just two boxes and a couple bands holding them together. We suggest have one side of the gym set-up ideally as a wall of boxes that the teams of two will go two when performing the box get-overs. This movement will take the longest of the reps in the gym, but should be a lot of fun to play with. Ideally athletes will perform 2 box getovers at a time as over and back then the next partner completes 2 and so forth for the 40 box get-overs.
Warm-up (No Measure)
2 Sets, For Quality:
2:00 minutes on Machine of your choice
15/15 Second Single Leg Wall Sit Hold
15/15 Second Single Leg Glute Bridge Hold
5/5 Single Arm Kettlebell Windmills, Moderate Weight
10 Bird Dogs into 10 Dead Bugs
Metcon (Time)
GPP
In Pairs, 2 Rounds For Time:
800m Run
400ft Dual Kettlebell Front Rack Carry 53/35lb
40 Deadlifts 185/125lb
400ft Farmers Carry 53/35lb
40 Box Get-Overs 30”
COMP
In Pairs, 2 Rounds For Time:
800m Run
400ft Sandbag Carry 150/100lb,
40 Deadlifts 225/155lb,
400ft Farmers Carry 70/53
40 Box Get-Overs 40”