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!
July 4th Weeknd Schedule
July 4th (Thursday)- Class at 8,9,10
July 5th (Friday)- Class at 8,9,10
July 6th (Saturday)- Class at 8,9,10
Open Gym still available throughout!
CrossFit Trivium – CrossFit
Partner Metcon (AMRAP – Rounds and Reps)
GPP/COMP
AMRAP 20
Buy in: 2500/2000m Row
-w/remaining time-
You go I go
1 Rope Climbs
4 Burpee Box Step Ups @ 24/20″ (no db)
8 DB Squats 50/35 lbs x 2
While partner KB Farmer holds 2 x 70/53’s
– at the 20:00-
10:00 to establish a Max Lift of
1 Clean + 1 Hang Clean + 1 Front Squat + 1 Jerk
note the total weight lifted
Strategize good dropping points if needed between movements to limit grip fatigue
Sub 1 Rope climb w/ 4e Renegade Row’s if necessary or 2 Seated to standing rope climbs
Warm-up (AMRAP – Reps)
2 sets
:30 sec row
5 burpees
4 alt step ups
50’/50’ suitcasecarry
8 goblet squats
8 scap pull-ups
Then
Barbell warmup