Announcements

May 24th, 6:00pm – Ring Muscle Up and Rope Climb Clinic (Brentwood Location)

May 27th – “Murph” Challenge – Heat Times are Up on Wodify

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 Focus (No Measure)

We will be starting off today with a Strict Press + Push Press strength progression with the goal of building to a Heavy 4 on Strict Press, but not too heavy that you can’t complete the 4 Push Press directly after. The idea here is that the Push Press almost works as a drop set of sorts and gives us that dynamic speed and power contrast to our absolute strength movements like we have done with the plyo work for the Back Squat and Deadlift. The warm-up today should help prep and prime things as we move into the overhead press strength work.

We should spend a little time today going over the specifics for the Devils Press and Chest to Bar prior to the workout and make sure athletes have a good understanding of their ideal workout for the day based on the level they are at.

Warm-up (No Measure)

3 Sets

:15 Hang

5e Single Arm DB Strict Press

-then-

3 Sets (1st set w/ Coach)

4 Empty Barbell Strict Press

3 Push Press

2 Burpees

Strict Press + Push Press (Every 2:00 x 4
4 Strict Press + 4 Push Press
@ 75% + of Strict Press
)

Metcon (Time)

GPP

For Time:

8 Rounds

4 Alt. Single Dumbbell Devils Press

7 Pull-Ups

-into-

40 Lateral Burpees Over Dumbbells

COMP

For Time:

8 Rounds

4 Dual Dumbbell Devils Press

7 Chest to Bar Pull-Ups

-into-

40 Lateral Burpees Over Dumbbells

Bonus Fitness (No Measure)

4 Sets, For Quality

4-6 Box Piked Deficit Handstand Push-Up (40×2 Tempo)

16 Alternating Gorilla Rows

20 Banded Face Pulls