Announcements

June 29th – Squat Therapy and Deadlift Rehab (8:00am) Nipper’s Corner Location

This is a free Clinic designed to help you improve your squat and deadlift mechanics.

What to expect:

-Proper movement sequencing and muscle activation.

-1-on-1 Movement analysis and assessment

-Drills and Techniques to help improve any issues

If you have ever had joint pain after a squat or deadlift session, this day is for you!

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The focus today is definitely weightlifting and working into correct Jerk mechanics here with the Split Jerk before moving into barbell cycling and conditioning with the main workout. The pairing here should help to establish good movement patterns and quality work for our shoulder to overhead movements. Spend the warm-up time to prep athletes, work corrective mobility and then get into specific movement prep prior to having athletes move to the rack for the split jerk piece.

Transitioning from the Split Jerk piece to the barbell cycling piece will require some prep and talking as athletes will now need to warm-up their Clean a bit and practice quick singles for the Clean and Jerk. The goal here today is to have athletes choose a load that allows for cycling of quick singles in the range of 4-6 seconds per rep for 10+ reps within the minute.

Warm-up (No Measure)

3 Sets, Increasing Intensity

:30 Echo Bike

10 Barbell RDL

10 Reactive Quarter Squat Jumps

–

2 Sets

:30 Foam Roll Thoracic Extension

8/8 World Greatest Stretch

–

3 Sets

1-3 Back Rack Jump to Split

1-3 BTN Press in Split

1 Split Jerk + Recovery

Can add light loads to the specific barbell prep if necessary

Split Jerk (Every 2:00 x 6
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 70%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 75%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 80%
Set 4: 1 Split Jerk @ 85%
Set 5: 1 Split Jerk @ 85%
Set 6: 1 Split Jerk @ 85%
)

:01 Pause in the Dip and the Catch

*modify with push jerk if needed

Metcon (Time)

GPP

3 Rounds for Time

30/22 Calorie C2 Bike

20 Lateral Burpee Over Bar

10 Clean and Jerks (135/95)

COMP

3 Round for Time

30/22 Calorie Echo Bike

20 Lateral Burpee Over Bar

10 Clean and Jerks (185/135)

Time Cap 18:00

Bonus Fitness (No Measure)

For Quality:

16:00 EMOM

Minute 1 – 8 Tempo Dual Dumbbell Bench Press, Moderate Load

Minute 2 – 8 Tempo Dual Dumbbell Bentover Rows, Moderate Load

Minute 3 – 10 Floor Barbell Skullcrushers

Minute 4 – 10 Reverse Grip Barbell Curls