CrossFit – Wed, Jun 26


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)

We are leaning into the intensity factor and skill development today with some added time to talk over Toe to Bar technique as well as strategy for the workout. We also should spend some time talking through different ways to tackle the Box Jump Overs, staying close to the box, and create a more sustainable pace here for a movement that can tend to really hit athletes hard when done for high reps.

Warm-up (No Measure)


3:00 Cardio Choice

2 Sets, For Quality

:30/:30 Kettlebell Hip Shift

:60 Alternating 90-90 Hip Switch

3 Sets

10 Alternating Step-Ups + 5 Box Jumps

10 Scapular Pull-Ups

10 Hollow Rocks

10 Alternating V-Ups

:10 Hollow Hold

10 Air Squats

Strength (3 Rounds for reps)

Strict pull ups

3 x Max Reps strict pull ups

rest 2:00 Between sets

*if more than 5 Strict Pull-ups on 1st set, add weight for sets 2 and 3

TIme Cap 10:00

Scaling Options

3 x 5-8 reps with Band assistance / Ring Rows
*note the weights

Metcon (5 Rounds for reps)


For Reps

5 Sets

3:00 AMRAP

20 Wall Balls 20/14

12 Toes to Bar

-Max Box Jump Overs (step down) 24/20”

Rest 2:00 between sets

Goal: 10+ Reps / Set

Score: Sum Total Reps


For Reps

5 Sets

3:00 AMRAP

24 Wall Balls 20/14

18 Toes to Bar

-Max Box Jump Overs (step down) 24/20”

Rest 2:00 between sets

Goal: 15+ Reps / Set

Score: Sum Total Reps

Bonus Fitness (No Measure)

For Completion

3 Sets, For Load

8 Barbell Kang Squats , Light Load

10 Foam Roller Hamstring Curls

6/6 Knees Over Toe Split Squats, Light Load