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)

Going after some upper body pump and interference today with the focus on the Dumbbell Bench Press. We should make sure that athletes are choosing loads that they can go close to unbroken throughout on. The only time we should be looking shakey here and maybe putting in a break will be on the second set of 12 and 15 when we are making our way back up that ladder. Expect a good amount of shoulder pump for athletes, so encourage them to scale and pace as needed to remain unbroken. Our warm-up is a mix of targeted mobility, specific activation work and a good primer to make sure athletes can tackle this well. Again, we have included a fun finisher for the day that should blast the mid-back and triceps.

Warm-up (No Measure)

2:00 Cardio Choice

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:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

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2 Sets

4 Inchworm Push-Ups

10 Alternating Down Dog Toe Touch

10/10 Staggered Stance Kettlebell Deadlift

Metcon (No Measure)

For Time

15-12-9

Dumbbell Bench Press

American Kettlebell Swings

Burpees

Rest 3:00

9-12-15

Burpees

American Kettlebell Swings

Dumbbell Bench Press