Announcements

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 Brief (No Measure)

We are getting into a fun day today centered around the Snatch! The focus will be on getting to a heavy of the day with the complex of Power Snatch + Squat Snatch, leading into a single on the Squat Snatch to finish. The idea here is that we keep pulling for Power and then get into heavier full Squat Snatches once we have maxed out our capacity on the Power Snatch. Expect this to help transfer energy and prime the nervous system for a good day on the barbell. We will then transition to the workout today where we will be hitting a CrossFit Benchmark WOD “Ingrid”. We should brief and have athletes practice some reps here after the Snatch session in order to really get athletes fired up and ready to hit this workout to the best of their ability.

Warm-up (No Measure)

2 Sets

10 PVC Pipe Passovers

10 PVC Pipe Around the Worlds

:30/:30 sec PVC Pipe Prayer Stretch

—

3 Sets

10 Alternating Dumbbell Hang Snatch

10 Deep Lunge Mountain Climber Lunges

10 Lateral Hops Over DB

–

3 Sets, With Empty Barbell

Hang Snatch High Pull

Hang Muscle Snatch

Snatch Grip Push Press

Overhead Squat

Snatch Balance

High Hang Squat Snatch

Snatch (12 Rounds for weight)

Every 1:30 x 6

1 Power Snatch + 1 Squat Snatch

-into-

Every 1:30 x 6

1 Squat Snatch

Start @ 70% and start to build (small jumps)

Metcon (Time)

GPP

10 Rounds

3 Power Snatch (95/65)

3 Lateral Burpee Over Bar

COMP

10 Rounds

3 Power Snatch (135/95)

3 Lateral Burpee Over Bar

Bonus Fitness (No Measure)

4 Sets, For Quality

100/100ft (30/30m) Single Arm Overhead Carry

:30/:30 sec Paloff Press Hold

20 Renegade Rows