Announcements

Ring Muscle Up Clinic

July 15th 11:00am

$30

CrossFit Trivium – CrossFit

Daily Brief (Time)

The focus today is on the barbell and more specifically pulling from the floor. We cut out the Heavy Deadlift progression this week and in place of that are working towards some heavy singles on Power Cleans, followed by more volume Deadlift work in a conditioning setting. This workout will feel much like the CrossFit Open workout a few years ago and if you remember that one, it packs a solid punch and leaves a lot of bodies on the floor breathing heavily. Spend time working through technique and points of performance on the Power Clean today with the emphasis on pressing the knees back as the hips and torso rise at the same time. Then just talk about set-up position between the power clean and the deadlift to ensure athletes are deadlift properly after all the work on the clean.

Warm-up (No Measure)

10:00 minutes for Quality

5/5 World’s Greatest Stretch

15 Banded Good Mornings

:30/:30 Banded Front Rack Stretch

3 Burpee Broad Jumps for Distance

Power Clean (EMOM x 5
2 Reps @ 75%
-then-
EMOM x 4
2 Reps @ 80%
-then-
EMOM x 3
1 Rep @ 85%+
)

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 7

7 Deadlifts 225/155lb

7 Bar Facing Burpees

COMP

AMRAP 7

7 Deadlifts 275/185lb

7 Bar Facing Burpees
Bigger classes we are absolutely okay with Lateral Burpees over the Bar, just make sure to note it

Bonus Fitness (No Measure)

4 Sets, For Quality

:45 second Sandbag Bear Hug Hold

100/100ft Single Arm Kettlebell Suitcase Carry

:20/:20 Star Plank

:20/:20 Copenhagen Plank