Archives for Jan,2017

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CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Row 400m


Couch L + R :60

pigeon L + R :60

Length of the gym and walk back

High knees x2

Butt kickers x2

Squat jump x2

Duck walk x2

B: Metcon (AMRAP – Reps)

Teams of 4 max

(can be done with any number athletes)

1 min stations


Row for cals

Step ups

KB Dead lifts 53/35

1 min rest

5 rounds (25 min total)

C: Warm-up (No Measure)

Cool down

Couch :30 L + R

pigeon :30 L + R

Dragon :30 L + R


CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Couch L+R

Pigeoon L+R

3 rounds

10 cal row

10 KB swings 35/24

10 Air Squats

B: Thruster (2 RM)

C: Metcon (Time)


Wall Ball 20/14

Kettle Bell 53/35

Scale / Beginner

Lighter WB

Lighter KB


CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

400m row/run

Burgener warmup – PVC or Empty Barbell

Conduct 4 repetitions each of the following movements 3 rounds

– Snatch Pull

– Snatch High Pull

– Muscle Snatch

– Jump and Land

– Hang Power Snatch

B: Snatch (3×3)


1×3 @ 65%

1×3 @ 70%

1×3 @75%

3×3 @80%

C: Metcon (AMRAP – Rounds and Reps)

8 min amrap

5 deadlifts 225/185

10 burpees

Scale the deadlift weight

10 Down Ups

D: Warm-up (No Measure)

Couch L :60

Couch R :60

Dragnon L :60

Dragon R : 60

Pigeon L :60

Pigeon R: 60


CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

200m row/run

3 rounds

9 situps

6 pushups

3 pull strict


200m row/run

B: Metcon (No Measure)

Muscle Up work

Beginner: 4×10 Ring rows, 4 x 10 Ring dips (banded)

Intemediate: 4×10 ring pull ups, 4×5 banded transition

into ring dip. Practice ring kip / pull up

Advanced: 10×1

20 min

C: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Beginner / Scale:


Air Squats x2

Ring Rows or Banded Pull ups


CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

400m row/run

Couch L+R

Pigeoon L+R

3 rounds Empty barbell

5 muscle cleans

5 strict press

5 elbow rotations

5 front squats (short pause at the bottom)

5 good mornings

B: Power Clean

Power Clean

1×3 @ 65%

1×3 @ 70%

1×3 @75%

3×3 @80%

C: Metcon (Calories)

“Row row row your boat”

Row for max cals

4 rounds of:

2 min on 2 min off

While we definitely want to push the pace here, its not an

all out sprint, we don’t want to be completely burnt a

and not be able to hold on. Push hard but don’t burn out

until your last round.
Calories vs Meters on the Row…

This workout is an opportunity to further study and understand how row calories and meters accumulate differently. Whereas meters accumulate in a linear fashion, calories accumulate exponentially the harder we push the pace. As an example to show the difference between meters and calories:

Both athletes row 1,000 Meters.

Athlete “A” rows at a 1:50 pace, Athlete “B” rows at a 2:00 pace. The difference in their times is 20 seconds at the 1,000 Meter finish.

Now both athletes row 72 Calories (about 1,000 meters), at the same exact pace, but now on the calorie setting.

Athlete “A” rows at the same 1:50 pace (but on calories), and Athlete “B” rows at the same 2:00 pace (but on calories).

The difference is 45 seconds, compared to the 20 seconds above.

The increased pace pays off on calories, and is something to take into account when we row for calories. We not only get the work done in less time, but if it actually requires less work as well. Again using 72 calories as an example, we have seven athletes below each rowing the same total, but at different speeds. Note how both the completion time and total meters is different for each, despite all seven athletes rowing the same calorie total.


CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

400m row/run

banded shoulder distraction :60 L+R

Banded shoulder pull away :60 L+R

3 rounds PVC

10 pasthroughs

10 BTN press

10 Squats

B: Shoulder Press (3×5)

Build to a 5 rep max

The perform 3 sets of 5 at 70% of that max

C: Metcon (AMRAP – Reps)

Double Unders

3 rounds max reps

1 minute on, one minute off. (6 minutes)

Singles for scale

D: Metcon (AMRAP – Rounds)

8 min EMOM

6 OHS + 10 situps

RX #95/65 RX+ 135/95


6 Front Squats (choose weight)

10 situps

Weight chosen MUST be able to complete unbroken.