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)

The focus is on the barbell today and leaning into the teaching components of all things “Snatch”. The initial focus for the warm-up is to have a full 20 minutes of progressively building the body into the ranges of motion needed for the Snatch as well as allowing athletes some time to build to 80% of their Power Snatch. Understandably newer athletes to lift will get there sooner, but need more assistance, whereas more skilled athletes will need the time to build to the progressively higher loads along with some small technique fixes. Areas for newbies will be hip extension and a fast turnover as the primary emphasis along with hip contact. For more experienced athletes, teaching patience and staying over the bar longer to really generate that power will be the key component that we should be looking at from a coaches perspective.

Warm-up (No Measure)

2 Sets

25′ Walking Lunge

:20 Forward and Back Line Hops

:20 Side to Side Line Hops

8-10 PVC Pass Throughs

3 Inchworms + Push-up

-then-

Barbell Primer

3 Sets (1st set w/ Coach)

Hang Snatch High Pull

Hang Power Snatch

Overhead Squat

Snatch Balance

Squat Snatch

Snatch Complex (5 Rounds for weight)

Every 2:00 x 5

2 Hang Power Snatch + 1 TnG Squat Snatch

Perform all sets between 80-90% of 1RM Power Snatch. (or limiting movement)

Metcon (Time)

7 Rounds for Time

7 Hang Power Snatch

7 Front Squat

7 Handstand Push-ups

GPP 95/65

COMP 115/80

Bonus Fitness (No Measure)

5 Sets, For Quality

5 Single Arm Dumbbell Shoulder to Overhead

+

50ft (15m) Single Arm DB Overhead Carry

+

5 Single Arm Dumbbell Shoulder to Overhead

+

50ft (15m) Single Arm DB Overhead Carry

Rest 30 seconds

30 second Weighted Wall Sit

Rest 60 seconds between sets