Announcements
Ring Muscle Up Clinic
July 15th 11:00am
$30
CrossFit Trivium – CrossFit
Daily Brief (No Measure)
Today, is all about chasing that pump. We will be tackling a little mix on the classic CrossFit workout “Lynne”. The goal here is to build into the kipping pull-up a bit more and develop some volume with good form and rest before each and every set. We are coupling that with Dumbbell Bench Press in an effort to get a solid push/pull workout that should help develop capacity and structural support for the shoulder. This workout is a cap of 5 rounds of 2:30 on/ 2:30 off, so will take around 25 minutes to complete. This means we have around 10-15 minutes to go over the kipping pull-up and progressions before getting into the workout. This will allow a good amount of time for warm-up and cooldown. Please spend time today on the recovery / cooldown portion as this will help the shoulders feel a lot better going into tomorrow’s long EMOM. If you need to cut down the warm-up to 2 sets to allow more time on developing the kipping pull-up. Depending on the athletes you have in class of course.
Warm-up (No Measure)
3 Sets
:30 second Dead-Hang
6 /6 Half Kneeling KB Windmi ll
:30 second Scapular Pull-Ups
:30 second Quadruped Scapular Push-Ups
6/6 Single Arm Ring Row s
10 Ring V-Out s
Time Cap 12:00
Metcon (Time)
GPP
AMRAP 2:30
20 Kipping Pull-Ups
-with remaining time-
Max Rep Dumbbell Bench Press 50/35lb
-rest 2:30 between AMRAPs-
Continue until 100 reps
Cap 5 Rounds
COMP
AMRAP 2:30
20 Kipping Chest to Bar Pull-Ups
-with remaining time-
Max Rep Dumbbell Bench Press 70/50lb
-rest 2:30 between AMRAPs-
Continue until 75 Reps
Cap: 5 Rounds
Score it total time (including rest) to complete the 100/75 reps
Bonus Fitness (No Measure)
4 Sets, For Quality
10 Tall Kneeling Straight Arm Lat Pulldown
10 Dumbbell Pull-Overs
10 Dumbbell Chest Flys
-Max Ring Support Hold
*for all exercises except Ring Support Hold use at 30×1 Tempo