Announcements

Tuesday, July 4th, 1 Class at 9:00am. Open Gym until 12:00pm

 

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)

We have a double EMOM today with the focus on increasing intensity from the 20:00 EMOM into the 12:00 EMOM. We hit a 40:00 EMOM two weeks ago and that should give athletes a good idea for pacing capacity and strategy when tackling this one. The difference here is that we have added in a max rep component which will challenge athletes with their pacing even more as they are dictating the pace on one movement. Have athletes focus on developing a pace on set 1 then move into challenging themselves on set 2.

Warm-up (No Measure)

2 Sets

1:00 Row or Bike

10 Hollow Rocks

:20 / :20 second Side Plank

6/6 Single Leg Glute Bridge w/pause

Metcon (Calories)

Teams of 4

GPP

EMOM x 20

Minute 1: 15/11 Calorie C2 Bike

Minute 2: 20 V-Ups

Minute 3: 15/12 Calorie Row

Minute 4: Max Calorie Ski

-rest 4:00

EMOM x 12

Minute 1: 15/11 Calorie C2 Bike

Minute 2: 20 V-Ups

Minute 3: 15/12 Calorie Row

Minute 4: Max Calorie Ski

COMP

EMOM x 20

Minute 1: 15/11 Calorie Echo Bike

Minute 2: 15 GHD Sit-ups

Minute 3: 15/12 Calorie Row

Minute 4: Max Calorie Ski

-rest 4:00

EMOM x 12

Minute 1: 15/11 Calorie Echo Bike

Minute 2: 15 GHD Sit-ups

Minute 3: 15/12 Calorie Row

Minute 4: Max Calorie Ski
Teams will waterfall into the workout sharing equipment. The Teams score will be the total amount Calories on Ski Erg by the end of the workout.

Teams can modify the number of reps to create the best workout, but for the Rx label to given, all team members must be complete the workout as written.

Bonus Fitness (No Measure)

4-5 Sets, For Quality

10/10 Half Kneeling Paloff Press Rotations

50/50ft Overhead Contralateral High / Low Carry