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92916

CrossFit Trivium – CrossFit

A: Rowling (No Measure)

C: Metcon (Time)

For Time Partner Workout

100 Bar Over Burpees

80 Wall Balls 20/14

60 KB swings 53/35

40 Cleans 135/95

20 Cal Row
Partners MUST split reps evenly

B: Pullups

Pullup Work Skill Work

three “stations” – complete 5 rounds

Bar hang – :30

rest :30

Strict Pullups – :30

rest :30

Kipping/butterfly: 30

rest :30

Ahtletes should alternat rest/work for space if they are

sharing a bar.

C: Metcon (Time)

For Time Partner Workout

100 Bar Over Burpees

80 Wall Balls 20/14

60 KB swings 53/35

40 Cleans 135/95

20 Cal Row

NOTES:

Partners MUST split reps evenly

92816

CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Couch L :60

Couch R :60

Dragnon L :60

Dragon R : 60

Pigeon L :60

Pigeon R: 60

Hamgstring L :60

Hamstring R :60

Straddle : 60

B: Deadlift (2-2-2-2-2-2)

2-2-2-2-2-2

Six sets of two all at the SAME WEIGHT

Build to 80% of your current 1 rep max

DO NOT DO MORE THAN 80%

Make sure form is PERFECT. NO Rounding

of the back at all. Coaches, please be on

top of this.

C: Metcon (AMRAP – Rounds)

EMOM 20 min

min 1: 30 DU

min 2: 15 KB

92716

CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

3 min to complete

10 PVC passthrough

10 BTN press

10 goodmorning

4 rounds

:30 plank

:30 rest

:30 hand stand hold

:30 rest

B: Clean and Jerk (7×2)

5 min Build to 75% then perform

7 min EMOM

2 Clean and jerk

C: Metcon (Time)

400m run

21-15-9

Power Clean 135/95

Pullups

400m run

92616

CrossFit Trivium – CrossFit

A: Bergener (No Measure)

Bergener warmup

– Conduct 4 repetitions each of the following movements

– Snatch Pull

– Snatch High Pull

– Muscle Snatch

– Jump and Land

– Hang Power Snatch

http://www.switchcrossfit.com/video-library/perform-burgener-warm/

B: Drop Snatch (5×5)

C: Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
75/55

10 min time cap

SCALE AS NEEDED

Rest 5 min

D: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
10 min time cap

SCALE AS NEEDED

Reduce weight

A good scaling option would be partner Karen (75 reps each)

92416

CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

3 min

10 PVC Passthroughs

10 BTN shoulder press

10 Goodmonings

:30 on :30 off 5 rounds

Panks

B: Push Jerk (2)

Push Jerk

Build to a heavy 2

then perform

6×2 at 85% of that heavy

C: Metcon (AMRAP – Reps)

Teams. 3-4

20 min AMRAP

Every 4 minutes switch movements.

as a team complete AMRAP during the 4 minutes

Box Jumps

Situps

Burpees To plate

Ring Rows

Overhead Plate Lunge
Teams should work together, encourage

communication, talk about who does what

and what rep scheme. The goal is to learn to

work together as a group to accomplush a lot of work

92216

CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

PVC pipe Warmup Game

8 minutes

https://www.youtube.com/watch?v=YnDGBFePNqA

B: Muscle Up Strength work

week 1

20 Min

Ring Dips 5×10

Ring Rows 5×10

Hollow Hold :30 x 5

Ring Support holds :30 x 5
DO NOT SCORE

C: Metcon (AMRAP – Reps)

4 rounds of 2 min on 2 min off

Cal row 15/12

KB swing with remaining time 53/35

Score is KB swing

92116

CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Each athlete at a LIGHT pace perform:

3 rounds

10 cal row

10 KB swings 35/24

10 mt climbers

10 pvc passthrough

B: Bench Press (5×3)

Build to a heavy 3 reps, try for +5lbs than last week

then perform 5×3 at 85% of that

MAKE SURE EVERYONE HAS A SPOTTER

NO ONE SHOULD BE LIFTING HEAVY

WITHOUT A SPOTTER ON BENCH.

20 min

C: Metcon (AMRAP – Rounds and Reps)

Teams of 2

15 min AMRAP

20 clean and jerk 115/75

30 wall balls 20/14

40 pushups

If team of one cut the reps in half, rest 1:1

91616

CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Couch stretch L+R :60 each

Dragon L+R :60 each

Pigeon L+R :60 each

Then:

3 rounds or 5 minutes whichever is first

10 air Squats w/ 3 second pause

10 lunges

10 mt climbers

10 box step ups

B: Back Squat (5 x 3)

5×3 @ 80% of one rep max

get a spotter

DO NOT GO OVER 80%

C: Metcon (Time)

50 WB buy in 20/14

21-15-9

Pullup

Power Snatch 95/65
WB scale is lighter WB and height

Pullup scale is bands, or Ring rows.

Ring rows are a GREAT scale.

Snatch scale is weight, then hang snatch

with lighter weight, then SDHP.

SDHP is a great scale for those athletes

that are very uncomfortable with a snatch

91516

CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Jog 400m

light jog, no one should be under 2:00 min pace.

start a clock,

Couch L+R :60

Dragon L+R :60

Pigeon L + R :60, Straddle :60

Jog 400m

light jog, no one should be under 2:00 min pace.

Scap Pull ups:

5 sets of 5

or 5 min whichever comes first.

B: Toes-To-Bar (10 reps)

T2B work

5-7 minutes of instructional time w/ coach

spending time demoing, Focusing on activating

shoulders, and performing a kip

Athletes that have mastered t2b can begin to warmup

after this time for the EMOM.

Athletes that have not

will continue work with the coach on the kip and t2b, or scale it to practicing

the kip and Knees to Chest. This is a great scale for learning to kip into t2b.

then:

10 min E2MOM

10 t2b / k2c

each athlete will do a total of 50, alternate for bar/space reasons.

C: Metcon (Time)

12 > 9 > 6

Power Clean

Burpee

9 > 7 > 5

Front Squat

Burpee

155/105
Scale for this wod is reducing weight

whatever is chosen for PC is what athletes will do for FS,

no changing in the middle.

These are standard burpees

not bar over. Allow 5-7 min to warmup for the Power

cleans and FS. There should be plenty of time today