CrossFit – Wed, Jun 28


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


Kip Swing Techniques

How to Safely Turn-over and Catch in the Dip Position

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today we are getting into a little gymnastics strength and skill day with the Skin the Cat and Weighted Strict Pull-Up superset. Ideally we spend a little time working through how to get into the Skin the Cat and let athletes find a challenging load for the Weighted Strict Pull-Ups. That is why we have made the warm-up 8:00 minutes or 2 rounds today. Once we get into the warm-up it is really just about finding loads and pull-up scales that are necessary to keep athletes in the time domain. We are looking for the Row + Run to be completed in 2:30-3:00 minutes, the Pull-Ups to be completed in under 1:00-2:00 minutes and the Walking Lunges to be completed in 1:30-2:00 minutes. So used that as a good guide for how to scale this to keep athletes in the right range.

Warm-up (No Measure)

2 Rounds, for Quality

:40 second Row + : 40 second Run or Shuttle Run

:15 second Dead-Hang + :15 Active Hang

10 Alternating Cossack Squats

:10-:15 sec Tuck L-Hang

5/5 Pendulum Lunges

Gymnastics Skill/Strength (5 Rounds for weight)

10:00 minute EMOM, Alternate each minute:

min 1: 1-2 Skin The Cat

min 2: 2 Weighted Strict Pull-Ups

We can move to a Skin the Cat Progression for most of our athletes today on this one in order for them to feel safe and supported through the skin the cat. Even those that can’t pull themselves up can push off their legs to a tuck inverted positions and then pull over into the hang.

Metcon (Time)


Every 9:00 x 3

400/350m Row

300m Run

20 Pull-Ups

100ft Dual Dumbbell Farmer Hold Walking Lunges 50/35lb


Every 9:00 x 3

400/350m Row

300m Run

20 Chest to Bar Pull-Ups

100ft Dual Dumbbell Farmer Hold Walking Lunges 70/50lb
Time Domain: 7:00-8:00 minutes

Time Cap: 8:00 minutes

Score is total time of all 3 efforts

Bonus Fitness (No Measure)

3 Sets, For Quality

10/10 Single Arm Dumbbell Bent Over Rows

10 Dual Dumbbell Bicep Curls

10 Reverse Nordic Curls

:30 second Dual Kettlebell Front Rack Wall Sit, light loads