Announcements
June 29th – Squat Therapy and Deadlift Rehab (8:00am) Nipper’s Corner Location
This is a free Clinic designed to help you improve your squat and deadlift mechanics.
What to expect:
-Proper movement sequencing and muscle activation.
-1-on-1 Movement analysis and assessment
-Drills and Techniques to help improve any issues
If you have ever had joint pain after a squat or deadlift session, this day is for you!
CrossFit Trivium – CrossFit
Warm-up (No Measure)
2 Rounds
12 Calorie Bike
10 PVC RDL
10 PVC Upright Rows
:10 Handstand Hold
-then-
2 Rounds
3 Power Clean
3 Push-ups/HandstandPush-ups
-then-
Warm-up to Working weight and partner up
HolleyTeam (AMRAP – Rounds and Reps)
GPP
AMRAP 30
15/12 Calorie Echo Bike
5/5 Alt. Push ups (partner waits in plank)
4 Power Clean (135/95)
COMP
AMRAP 30
15/12 Calorie Ski
5/5 Alt. HS Push ups (partner waits in HS)
4 Power Clean (185/135)
This team workout is a mixed bag! First, we’re going to perform 15/12 Calories on the Erg, split anyway you’d like. Then we have you go I go HSPU but the non working partner has to be holding a handstand or plank or DBs in the front rack. After this, partners will be doing one clean at a time for a total of 4 reps. If you have beginners doing KBS they can perform 4 reps, you go I go.