Announcements
Tuesday, July 4th, 1 Class at 9:00am. Open Gym until 12:00pm
Ring Muscle Up Clinic
July 15th 11:00am
Sign ups at the Front
$30
Kip Swing Techniques
How to Safely Turn-over and Catch in the Dip Position
CrossFit Trivium – CrossFit
Daily Brief (No Measure)
Today we are getting into a challenging barbell conditioning piece that requires high effort and intensity each round. By going to a 2:00 on / 2:00 off scenario we are really targeting our V02 max and high threshold capacity with a barbell. Because of that, we are starting off the day with some technical work that should really help to prime our positions and have us moving smoothly and efficiently throughout. Remember that we want to be able to move fast with the barbell so adjust loads accordingly.
Warm-up (No Measure)
3 Rounds for Quality
25 Jump Rope
9/7 Calorie Bike
5/5 World’s Greatest Stretch
15 Banded Good Mornings
10/10 Quadruped Thoracic Rotations
*On each round of the 3 Sets, you will alternate the Jump Rope Skill.
Set 1: Single Unders
Set 2: Double Unders
Set 3: Either Crossovers or Running Single Unders
Snatch Complex (6 Rounds for weight)
Every 1:30 x 6
Snatch High Pull + Hang Power Snatch + Power Snatch (unbroken)
Start @ 55% of your 1rm Power Snatch and increase load to 67-70%. Goal: Technique and complex barbell cycling
*meant more as a primer than anything today
Metcon (Time)
GPP
2:00 On / 2:00 Off, repeat until the work is complete:
Start Each Interval with 42 Double Under Buy in:
Then work your way through the below movements:
21 Power Snatches 95/65lb
21/15 Calorie C2 Bike
15 Power Snatches 115/80lb
15/11 Calorie C2 Bike
9 Power Snatches 135/95lb
9/7 Calorie C2 Bike
Comp
2:00 On / 2:00 Off, repeat until the work is complete:
Start Each Interval with 42 Double Under Buy in:
Then work your way through the below movements:
21 Power Snatches 135/95lb
21/15 Calorie Echo Bike
15 Power Snatches 155/105lb
15/11 Calorie Echo Bike
9 Power Snatches 185/125lb
9/7 Calorie Echo Bike
Bonus Fitness (No Measure)
3 Sets, For Quality
8/8 Half Kneeling Kettlebell Chop and Lift
8/8 Contralateral Box Step-Ups 24/20’’ (Right Arm Holds Dumbbell, Step Up with Left Leg, then other side)
:20/:20 Single Leg Sorenson Hold
Rest as needed between exercises