Announcements

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 Brief (No Measure)

We are getting to a nice little posterior chain and leg day with the focus on testing our 3RM Deadlift. Athletes should be able to hit a 3RM in the range of 90-95% today for the 3 reps. The focus here during the warm-up is to get athletes primed and ready to go with a warm-up centered around loosening up the hips and lower back and then priming the stabilizing and deep core muscles prior to building up to a heavy 3 reps for the day. After the Deadlift we should spend about 10 minutes cleaning up barbells and weights and then go over what the workout is as well as the modifications for the day. Go over levels of the workout and different scales or modifications for each movement.

Warm-up (No Measure)

2 Sets

25e Banded Lateral Walk

10 KB Romanian Deadlift

5 Goblet Squats

-then-

3 Sets

5 Barbell Deadlifts (increase weight)

3 Inchworms + Push-up

1 Vertical Jump to Wall

Deadlift (Every 2:30 x 6
3 Deadlifts
Starting at 75-78% and build to a 3RM for the day)

Metcon (Time)

GPP

For Time

5 Wall Walks

15 Wallballs (20/14)

20 Box Jump Overs (24/20″)

30 Wallballs (20/14)

20 Box Jump Overs

15 Wallballs (20/14)

5 Wall Walks

COMP

For Time

5 Wall Walks

15 Wallballs (30/20)

20 Box Jump Overs (24/20″)

30 Wallballs (30/20)

20 Box Jump Overs

15 Wallballs (30/20)

5 Wall Walks

Bonus Fitness (No Measure)

3 Sets, For Quality

10 Reverse Nordic Curls

:30 second Wall Sit

–

Rest 30 seconds

–

:15/:15 Copenhagen Plank

:15/:15 Star Plank

–

Rest 30 seconds