CrossFit – Sat, Jul 15


No Yoga Thursday July 13th


Ring Muscle Up Clinic

July 15th 11:00am

Sign ups at the Front


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)


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”


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”