Announcements

June 29th – Squat Therapy and Deadlift Rehab (8:00am) Nipper’s Corner Location

This is a free Clinic designed to help you improve your squat and deadlift mechanics.

What to expect:

-Proper movement sequencing and muscle activation.

-1-on-1 Movement analysis and assessment

-Drills and Techniques to help improve any issues

If you have ever had joint pain after a squat or deadlift session, this day is for you!

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The goal is not to complete each minute as fast as possible, but rather move as smooth as possible in order to keep the heart rate from spiking and teach athletes how to keep calm and cool in the middle of mixed modal workouts with more density. This is pure volume accumulation, midline stability, and muscular endurance work today. Plan to spend a good time warming up the sandbag cleans and talking through how to move efficiently with the sandbag

Warm-up (No Measure)

4:00 Foam Roll

-then-

3 Rounds

:30 Row

3 Inchworms

:30 Ski

5 Plate to Chest Romanian Deadlift

100m Run

-then-

Sandbag Technique work

-then-

Primer

:30 at each station w/ :15 rest

Metcon (5 Rounds for reps)

EMOM x 30

Min 1 – 3 Wall Walks

Min 2 – 14/11 Calories Row

Min 3 – 14/11 Calorie Ski

Min 4 – 5 Shuttle Runs (25/25ft)

Min 5 – Max Sandbag Cleans (100/75)

Min 6: Rest

COMP

Min 1 – 4 Wall Walks

Min 2 – 14/11 Calories Row

Min 3 – 14/11 Calorie Ski

Min 4 – 6 Shuttle Runs (25/25ft)

Min 5 – Max Sandbag Cleans (150/100)

Min 6: Rest

Bonus Fitness (No Measure)

For Completion

5 Sets

10 Strict Handstand Push Ups, Add Deficit if Able

10 Ring Rows, Feet Elevated if Able