Announcements Ring Muscle Up Clinic July 15th 11:00am $30 CrossFit Trivium – CrossFit Daily Brief (No Measure) We are hitting a 40:00 EMOM today, which will challenge everyone’s grit and stamina. The challenge here is to find a steady state pace that feels very moderate at the beginning, because this will build intensity throughout the workout as the body becomes fatigued and some of the bodyweight muscular endurance movements start to slow down. As coaches, we want to hit a quick, thoughtful warm-up in order to make sure we can set athletes up in their stations and get them rolling. For the handstand push-ups today, just choose an option that athletes know they have rather than going through progressions here today, as today is not about getting into full teaching mode on this one. It is about developing more handstand push-ups for those that have them and developing strength for...Read more

Announcements Ring Muscle Up Clinic July 15th 11:00am $30 CrossFit Trivium – CrossFit Daily Brief (No Measure) Today, is all about chasing that pump. We will be tackling a little mix on the classic CrossFit workout “Lynne”. The goal here is to build into the kipping pull-up a bit more and develop some volume with good form and rest before each and every set. We are coupling that with Dumbbell Bench Press in an effort to get a solid push/pull workout that should help develop capacity and structural support for the shoulder. This workout is a cap of 5 rounds of 2:30 on/ 2:30 off, so will take around 25 minutes to complete. This means we have around 10-15 minutes to go over the kipping pull-up and progressions before getting into the workout. This will allow a good amount of time for warm-up and cooldown. Please spend time today on...Read more

CrossFit Trivium – CrossFit Daily Brief (No Measure) The focus today is on full body strength with and emphasis on lower body, hip dominant movements. We will be starting things off with some Snatch waves that should allow for good consistency while building towards singles at 90%. The strength EMOM provides enough time between sets of back squats to hit a heavy set of 6. Although we have prescribed rates, aim for 75% to 85% of 1RM. This is the priority today, but combining with Dual Kettlebell Clean and Jerks will create a little more of a strength metcon style feel to this superset. Warm-up (No Measure) Mobility :30/:30 minute Overhead Box Opener :30/:30 minute Diagonal Stretch 10/10 Shin Box Rotations -then- 2 Rounds 6/6 Single Kettlebell RDLs, 4/4 Kettlebell Windmills 2/2 Single Arm Overhead Squat Barbell Technique (No Measure) Barbell Primer: Coach Led (with PVC Pipe) 1 Set 3...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) The goal is to Row as fast as possible in order to give your partner as little time on toe to bar as possible. The score is total reps of Toe to Bar and the partner with the most Toe to Bar wins the workout. This should be a fun challenge for you all and provide a little more incentive to go fast on the rower. The rest creates a 1:2 work to rest ratio which should allow a good amount of time to hit each set as hard as possible. Warm-up (No Measure) 2 Sets, For Quality 250/200m Row 10 Hollow Rocks 10 Bar Kip Swings 8 Bulgarian Ring Row s 10 Box Shoot Throughs Strength (No Measure) 9:00 EMOM min 1: 2/2 Turkish Get-Ups min 2: :30 Wall Sit (Optional Weighted) min 3: 8/8 Half Kneeling Rotational Ball Slams Metcon...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) The focus today is the barbell. We are working to develop the Clean and Jerk as well as improve our barbell cycling efficiency and stamina. The goal with our specific weightlifting piece is to touch on some different positions in the clean as well as hit the push jerk and split jerk to practice different movement patterns and points of performance. We will then get into an escalating weight barbell cycling and conditioning workout with Clean and Jerks with lateral burpees over the barbell. The athlete is responsible for loading their barbell and knowing when to do so and how to quickly is part of the workout. Spend some time going over cycling patterns pre-workout and let them touch some practice reps of cycling with the lower weights before getting into the workout. We should have already touched the heavier loads in...Read more