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 or 2 sets throughout. 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)
5:00 Foam Roll and Mobility
-then-
2:00 Cardio Choice
–
:30/:30 Samson Stretch
:30 Extended Reverse Plank Bridge
:30 Wall Thoracic Extensions
–
2 Sets
4 Inchworm Push-Ups
10 Alternating Down Dog Toe Touch
10/10 Staggered Stance Kettlebell Deadlift
Metcon (4 Rounds for reps)
4 Sets
:40 on :20 off @ Each Station
Station 1: DB Bench Press
Station 2: Kettelbell Swings
Station 3: Bar Facing Burpee
Station 4: Calorie Ski
Station 5: Rest
GPP
50s/35s
53/35 KB
COMP
70s/50s DB
70/53 KB
Bonus Fitness (No Measure)
Every 2:00, 4 Sets
30 sec Max Banded Face Pulls
-15 sec Rest-
30 sec Max Floor Skull Crushers