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)
Today is a team workout, but the work is very much done individually in a “Fight Gone Bad” style scenario with the goal of maintaining consistency across all sets. The focus here will be to hit the bike at around 80-85% effort, then transition right into the American Kettlebell Swings before then working to maintain a steady pace on the Box Jump Overs even as your legs are beginning to burn. This is really what we want athletes to think about as they tackle this one, because I am sure more than a few will end up hitting the gas right off the bat and really losing steam towards the final two rounds. If you have some competitive individuals, have them compete against each other on teams and see how many reps the teams can tackle in this format. Each round we can tally total reps and have the final team member record totals during their rest minute. The focus should be to get over 45 reps / set of 3 movements which means average 15+ on each.
Warm-up (No Measure)
5:00 Cardio Choice
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1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
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3 Sets, For Quality
30 sec Bike (10 sec Easy, 10 sec Mod, 10 sec Hard)
15 sec Alternating Box Step-Ups + 15 sec Box Jump
15 sec KB Deadlifts + 15 sec KB Russian Swing
Metcon (AMRAP – Reps)
Teams of 3
EMOM x 20
Min 1: Calorie Echo Bike
Min 2: American Kettlebell Swings
Min 3: Box Jump Overs
Min 4: Rest
Kettlebell:
GPP 53/35 COMP 70/50
Box:
GPP 24/20 Inches COMP 30/24
Score = Total Sum of Reps
All athletes start on the bike. Waterfall athletes to start the workout
C2 Bike okay for big classes