Announcements

No Yoga Thursday July 13th

 

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)

We have a heavy strength emphasis today with the main focus being the continuation of our Back Squat cycle and hitting 2 sets of 3 cluster reps @ 90%. We are in Week 6 of our cycle, which means we are going to be moving into one more challenging week here for Week 7 before hitting a true deload, then testing maxes the week of July 31st. Our strength conditioning piece will target the midline and really create a lot of good tension and strength work contralaterally targeting the obliques and QL’s. We should spend 3:00 minutes going over the key points of the day at the whiteboard before hitting a quick targeted warm-up. The quick warm-up should then allow time to build up to 85% on our Back Squat. Allot about 8:00 minutes for athletes to get there, then they will have 14:00 minutes working on their Back Squat sets before moving into the Strength conditioning piece where we will have a 16:00 minute EMOM (really 15:00 because of the final rest minute). We don’t need a lot of set-up time for the workout, but should touch on key points for each movement.

Warm-up (No Measure)

2 Sets, For Quality

10 Mountain Climber Lunge to Stretch

5/5 Box Step-Downs

:20 second Hollow Hold

:30 second Glute Bridge Hold

Back Squat (Back Squat Clusters
Every 3:30 minutes, 4 Sets
Sets 1-2
2 Reps
Rest 30 seconds
2 Rep
Rest 30 seconds
1 Rep
@ 85% across

Sets 3-4
1 Rep
Rest 30 seconds
1 Rep
Rest 30 seconds
1 Rep
@ 90% across
)

Metcon (Time)

GPP

EMOM x 16

Min 1: 50′ Single DB Front Rack Walking Lunge (50/35)

Min 2: 20 Kettlbell Swings (53/35

Min 3: 30 Abmat Sit-Ups

Min 4: Rest

COMP

EMOM x 16

Min 1: 50′ Double DB Front Rack Walking Lunge (50/35s)

Min 2: 20 Kettlbell Swings (70/53)

Min 3: 30 V-Ups

Min 4: Rest

Bonus Fitness (No Measure)

3 Sets, For Quality

10/10 Front Foot Elevated Split Squat

10 Toe Elevated Dumbbell Romanian Deadlifts

12 Ring Hamstring Curls