Announcements
Cold Plunge is under renovation. We will have it up and running as soon as possible .
The Sauna is still availaible
May 24th, 6:00pm – Ring Muscle Up and Rope Climb Clinic (Brentwood Location)
May 27th – “Murph” Challenge – Starts at 7:00am (new heat every 20 Minutes)
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)
Now the style of workout today means that we will be able to run fast into each 4:00 minute AMRAP with the goal of completing the first 3-5- and possibly 7s in the first AMRAP. Each subsequent AMRAP we will come back in and pick-up where we left off. The goal here is to have our athletes work their way upwards of the round of 11 with that being a significant volume today where we will have hit 35 reps of Burpee Box Jump Overs and 35 Bar Muscle-Ups in the time frame. This means that upper body gymnastics density will definitely be tested, so pacing early is highly recommended.
Warm-up (No Measure)
400m Run
-then-
2 Sets
10 Scap Pull-ups
5 Push-ups
5 Ring Row
-then-
2-3 Pull-ups
5 Kip Swings
Warm-up (No Measure)
400m Run
-then-
2 Sets
10 Scap Pull-ups
5 Push-ups
5 Ring Row
-then-
2-3 Pull-ups
5 Kip Swings
Gymnastics (No Measure)
Bar Muscle-Ups Skill Work
Spend 10-15 minutes going through skill work here for the day
Metcon (AMRAP – Rounds and Reps)
GPP
4 Sets
AMRAP 4
Buy in- 400m Run
w/ Remaining Time
3-5-7-9-11…
Burpee Box Jump Overs 24/20”
Chest to Bar Pull-ups
rest 2:00 between
COMP
4 Sets
AMRAP 4
Buy in- 400m Run
w/ Remaining Time
3-5-7-9-11…
Burpee Box Jump Overs 24/20”
Bar Muscle Ups
rest 2:00 between
*Pick-Up where you left off
Modify w/ strict pull-ups or banded strict chest to bar pul-ups
scoring example for today specifically. I finished the round of 11’s and for 5 burpee box jump overs
11 + 5
Bonus Fitness (No Measure)
For Completion:
10:00 EMOM
Minute 1 – 4 Tempo Strict Pull Ups (3s negative, 2s hold at the top)
Minute 2 – 4 Tempo Strict Ring Dips (2s hold at the top, 3s negative)
*Use assistance if needed to maintain a perfect tempo.
Then, 6 Minute Tabata (:20 work/:10 rest):
Interval 1 – Banded Hammer Curls
Interval 2 – Banded Tricep Extensions
This will be 6 sets of each movement. The goal today is explosive, high cycle rate movement for both banded exercises.