Announcements

Tuesday, July 4th, 1 Class at 9:00am. Open Gym until 12:00pm

 

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 Focus (No Measure)

The focus today is to build some good strength in the Deadlift and Strict Press today with heavy singles at 85%. These will be done in a cluster set variation to ensure good solid reps and building 9 total singles across with bigger rests between the cluster sets of 3. We will then work a combination of pressing and hinging for added volume to the day with our workout “Waiting…” This one is built off the classic CrossFit Hero workout “JT” and is meant to create a real solid pump for the shoulders. How far can you get in round 2 of this one?

Warm-up (No Measure)

3:00 minute Machine of Choice (Easy pace)

into:

2 Sets, For Quality:

7 Inchworm Push-Ups

7/7 Single Leg Glute Bridges

7 Dual Kettlebell Sumo Deadlifts, Moderate / Heavy

7 Dual Dumbbell Strict Press, Light / Moderate

Strength (6 Rounds for weight)

3 Sets,

Every 30 seconds, 3 Rounds

1 Deadlift @ 85%

into…

Every 30 seconds, 3 Rounds

1 Strict Press @ 85%

Rest 90 seconds between sets
1 Set is a total of 3 Deadlifts and 3 Strict Press

Rest 1:30 then repeat

Metcon (AMRAP – Rounds)

GPP

AMRAP 10

25 American Kettlebell Swings 53/35

25 Handstand Push-Ups

25 American Kettlebell Swings 53/35

25 Ring Dips

25 American Kettlebell Swings 53/35

25 Push-Ups

COMP

Strict Across for Pressing Movements

70/53lb Kettlebell

Bonus Fitness (No Measure)

AMRAP 5

10 GHD Hip Extensions

*1 Wall Walk

*add an additional wall walk each round

(Rest 1:00 minute)

AMRAP 5

Max distance of Reverse Walking Sled Pull with straps, light/moderate load

Select a load that will allow you to perform the 4 minutes unbroken

Purely for lower back development, not for reps or distance. Allow this time to focus on form and mind muscle connection.