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042417

CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Run to road and back

Couch L+R :60

Pigeon L+R :60

Length of turf, go left walk back

High knees 2x

Butt Kickers 2x

Frankenstien walk 2x

Duck Walk 2x

B: Back Squat

2x 50%

2×60%

2×70%

2×80%

4x2x85%

try and complete lifts around every :90 or so.

18-20min

C: Metcon (Time)

3 rounds for time

20 Wall Balls

10 T2B

20 Lunges

2 Bar MU

Scale: K2C, Toes to rig (encourage K2C)

3x reps C2B, 4x reps Pullups, 5x reps Ring rows

042217

CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Run to road and back

WB Tic Tac Toe

B: Shoulder Press

Build to a challengeing set of 5

perform 3×5 at that weight

C: Metcon (Time)

Teams of 2

Split reps as desired

200 Box Jumps

150 KB Swings

100 pullups

50 Burpees

BUYOUT:

Each Member completes 3 sets of walking goblet lunges down and back (length of turf) w/ KB.

042117

CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Run to road and back

Banded shoulder distraction :30 L+R

Banded across body :30 L+R

Banded away from body L+R

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

Build to 80%

6×2 80% of your current 1rm (power)

C: Metcon (Time)

For time:

50-40-30-20-10 Double Unders

5-10-15-20-25 Power Snatch 95/65

Scale:

Singles x 3

Lighten load on snatch, kb if needed

042117

CrossFit Trivium – REDLINE

Warm-up (No Measure)

Squat mobilization

Dumbbell Squat

Athletes choose challenging/heavy weight for 4 sets of 12 reps.

10 Min

LIFT: Metcon (AMRAP – Rounds and Reps)

1 Round:

7 min AMRAP / 2 min rest

20 Goblet lunges 25/15

20 Push-ups

BIKE: Metcon (Calories)

1 Round:

7 Min tempo ride / 2 min rest

*choose a manageable pace.

RUN: Metcon (Distance)

1 Round:

7 min tempo run / 2 min rest

*tempo run means “comfortably hard”

042017

CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

4 times through

5 cal Bike

5 pull ups

5 Push ups

Additional Barbell Warmup

2 rounds

5 Pause front squat (just the bar)

5 Elbow rotations

B: Front Squat

4×4 80% + 10 pounds

C: Metcon (Time)

42-30-18

Ab Mat Situps

KB Swing 72/53/35

Run 400m after every round

D: Warm-up (No Measure)

Light Row / walk 200m

Couch Stretch L+R :60

Dragon L+R :60

Pigeon L+R :60

Single Leg Straddle L+R :60

042017

CrossFit Trivium – REDLINE

Warm-up (No Measure)

EMOM 10

1. 12 squat jumps

2. 12 bicep curls

Bulgarian Split Squat

3 Sets of 10 reps per leg. Athlete will choose weight. Proper position is key!

Metcon (Time)

2 rounds for time:

25 Calorie Bike

15 DB hang-squat clean

400m Trueform run

041917

CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Run to road and back

Couch L+R :60

Pigeon L+R :60

3 rounds – Do each movement as a group (coach each one)

10 Cherry Pickers

10 High Kicks

5 Burpees

B: Deadlift

4×3 80%

no TNG! Reset every lift, but keep moving

Beginners build to a moderate set of 3, reset every lift, NO ROUNDED

BACKS

C: Metcon (Time)

5 rounds

15 Thrusters #95/65

10 C2B

Scale: Pullups/Ring Rows

041917

CrossFit Trivium – REDLINE

Warm-up (No Measure)

2 Rounds: 45 second easy work + 45 Second Rest.

-Trueform Jog

-Bike

-Walking toe touches

Assassin (Time)

For Time:

15 Burpees

25 D-ball Slam

400m Trueform Run

*This is a REDLINE benchmark workout. You will see this in the future to retest your fitness.

041817

CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Run to road and back

15 air Squats, 10 sit-ups, 5 pushups – 3x

Run to road and back

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: Clean and Jerk

7 minutes to Build to 70% of 1 RM

8 Min EMOM

Min 1-3 – 70%

min 4-6 – 75%

Min 7-8 – 80%

C: Metcon (Time)

60 Cal Row

50 Wall balls

40 Box Jumps

30 Push Press 115/75

20 Burpees

D: Warm-up (No Measure)

Walk 100m out and back

Couch L+R :30

Pigeon L+R :30

Straddle L+R :30