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)

Today, we will be targeting some heavy Deadlifts in our strength progression as well as working to stabilize the midline and work on body alignment in the Wall Facing Handstand Hold. Practice the most challenging position for each athlete here. We will then move into a set of Dumbbell Snatch and Double Unders. The focus here will be on some extra hinge stamina conditioning as well as shoulder stamina and fatigue. The dumbbell should be at a load that is heavy, but athletes should have the ability to perform the 10 reps unbroken.

Warm-up (No Measure)

Mobility / Stretching

1:00 minute Wall Candle Pose

:30/:30 Pigeon Stretch

:30/:30 second Single Arm Overhead Box Opener

Once you have completed the above mobility work, please move on to the General Warm Up below:

2 Sets, For Quality:

:30 second Jump Rope Practice

10 Barbell Good Mornings, 45/35lb (20/15kg)

10 Push-Ups w//toe touch

10 Mountain Climber to Lunge Stretch

Strength (3 Rounds for weight)

Every 2:00 x 6

Alternating Stations

Station 1:

Deadlift

3 Reps

-rest :20-

2 Reps

-rest :20

1 Rep

Load: 75%+, increasing

Station 2:

:20 – :30 second Wall Facing Handstand Hold

Comp: Freestanding Handstand Hold (in a safe space)
3 Sets of Each Station

Bonus Fitness (No Measure)

3 Sets, For Quality:

8/8 Single Leg Bodyweight Hip Thrusts

15 Banded Pull Throughs

20 Seated Band Hip Abductions

Rest as needed between sets

-then-

5:00 For Practice

Crossover Double Unders

Pause at the top of the Single Leg Hip Thrust on each rep for 1-2 seconds & then hold the top of the last rep for 15 seconds. This is to be done with your body weight so you should be able to maintain the contraction and position with great control. These accessories are all about the Glutes and activating them correctly. This should feel very low impact but challenging as you need to ensure you’re engaging the correct muscle groups through all the reps. This is going to have great carry over to our strength movements and overall lower body / back health.

Metcon (AMRAP – Rounds and Reps)

GPP

7:00 AMRAP

10 Alternating Dumbbell Snatch 50/35

20 Double Unders

COMP

7:00 AMRAP

10 Alternating Dumbbell Snatch 70/50

30 Double Unders
The focus today will be on shoulder stamina and consistency with the double unders and DB Snatch. This one is a quick burner that will blow up the shoulders a bit as the combo of dubs with a shoulder intensive movement create a greater demand on muscular stamina.