Announcements
May 24th, 6:00pm – Ring Muscle Up and Rope Climb Clinic (Brentwood Location)
May 27th – “Murph” Challenge – Heat Times are Up on Wodify
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 Focus (No Measure)
We have a fun little workout on the docket today with the focus on the Power Clean. We are into our final progression here for the Power Clean with a combination of Hang Power + Power Clean from the floor. This will really work to help with overall hip extension and keeping the bar close. We are then building into a nice combination similar to the Benchmark workout “Elizabeth” with the focus on battery work and strength stamina development. The goal here is for athletes to be working at around 70-75% of their Power Clean for the workout rather than fully pushing the weight here just because they can.
Warm-up (No Measure)
2:00 Cardio Choice
–
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Couch Stretch
–
3 Sets, For Quality
5 Inchworm Push-Ups
5 Romanian Deadlifts
5 Tall Muscle Cleans
3 Hang Power Clean
1 Power Clean
Hang Power Clean + Power Clean (Every 2:00 x 6
1+1 )
*unbroken
Metcon (AMRAP – Rounds and Reps)
GPP
AMRAP 8
3-6-9-12…
Power Cleans 155/105
Ring Dips
COMP
AMRAP 8
3-6-9-12…
Power Cleans 225/155
Ring Dips
smaller classes can sub with Ring Push-ups
Bigger Classes sub with Double Rep Push-ups
Bonus Fitness (No Measure)
3 Sets, For Quality
20 Banded Tricep Press-Downs
20 Weighted Hip Extensions