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)

Today is known as “The Day After Murph,” which usually encompasses a good amount of soreness and stiff bodies. This means we really should move and hit full body range of motion work with the emphasis on targeting opposing muscle groups to help things loosen up from yesterday. This means that we are flushing the legs a bit on the echo bike, then moving into posterior chain work with the Deadlift as the quads are going to be more beat up from yesterday, and then tackling some sit-ups to work on a little flexion as that is a movement pattern we really didn’t tackle yesterday. The overall flow and idea here is to keep the intensity down a bit for anyone that did Murph, but for those that didn’t they can push the pace and still get a quality workout in.

Warm-up (No Measure)

2:00 minute Echo Bike

1:00/1:00 Active Scorpion Stretch

:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00e Pigeon Stretch

2 Sets

5e Reverse Lunges

10 Barbell RDL

50’e Suitcase Carry

Core Primer (No Measure)

Every 2:00 x 4

5 Glute Bridge w/5 sec Pause at Extension

10 Alternating Hollow Knee Tucks

10 Tall Plank Knee to Elbows

Metcon (AMRAP – Reps)

GPP

For Reps:

5 Sets

3:00 On/1:00 Off

8-10-12-14…

Calorie Echo

Deadlift (185/125)

Abmat Sit-Ups

*Women start at 6 Calories and increase by 2 each round

*You will pick up where you left off each AMRAP.

COMP

GPP

For Reps:

5 Sets

3:00 On/1:00 Off

8-10-12-14…

Calorie Ski

Deadlift (225/155)

Abmat Sit-ups *yes abmat sit-ups

*Women start at 6 Calories and increase by 2 each round

Bonus Fitness (No Measure)

3 Sets, For Quality

10 Prone Y-T-W

15 Banded Russian Kettlebell Swings

45 second Sorenson Hold