Archives for Jun,2017

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Recess – Day 10

CrossFit Trivium – RECESS

Warm-up (No Measure)

Baseball Diamond:

2 rounds of:

Home base: 5 burpees

Walking lunges to 1st

1st base: 10 air squats

Bear crawl to 2nd

2nd base: 5 push-ups

Broad jump to 3rd

3rd base: 10 sit ups

Inchworm to home

Metcon (No Measure)

Teaching: Push press

*pvc / bar / dumbbells

1.) Stance

2.) Dip in heals

3.) Drive straight up

4.) Extend elbowsstraight over head

-drills standing w/back against a wall

Metcon (No Measure)

5m AMRAP:

100ft run

5 push push-ups

rest 2 min

5m AMRAP:

100ft run

5 Push Press

rest 2 min

Max Effort Wall-Sit

060317

CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Run 400

Couch L+R :60

Pigeon L+R :60

Dragon L+R :60

3 rounds

10/8 cal row

10 Air Squats

10 mt Climbers

B: Front Rack Lunge

Weighted Lunge (back rack)

10 min emom

6 lunges 115/85

Scale weight as needed

C: Metcon (AMRAP – Rounds and Reps)

20 min amrap

teams of 2: athlete one completes full round before athlete 2 can start. Alternate rounds.

20 double unders

10 box jumps

5 burpees

Scale 40 Singles, step ups.

Redline Friday 6.2.17

CrossFit Trivium – REDLINE

LIFT: DB Reverse Fly

light to moderate weight for 3 sets of 20 Reps

COND: Metcon (AMRAP – Reps)

EMOM 20

1. 150m Trueform Sprint

2. 10 DB Snatches

3. Max Burpees

4. Rest

*score is Burpees


060217

CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Friday

400m run

4 way hip

Activation: 3 rounds

100m run

5 situps

10 pushups

15 air squats

B: Front Squat

Front Squat

Build to a heavy front squat

Perform 3 sets of 3 at 80% of the heavy.

C: Metcon (Time)

5 rounds for time

12 Hang Power Cleans #115/85

10 Front Squats

8 Burpee

D: Warm-up (No Measure)

100m walk

Couch L+R

Pigeon L+R

Recess – Day 9

CrossFit Trivium – RECESS

WU: Warm-up (No Measure)

2 rounds of:

“Stop on 25”

Athletes & Coach perform syncro jumping jacks counting the first 15 together. 15-25 no counting but tell everyone to “STOP” on 25.

Then

2 Rds

:30 Bar hang

:30 Plank

:30 Table top

Metcon (No Measure)

Teaching : KB Swing

1.) Stance

2.) Grip

3.) Deadlift

4.) Knees and Hips

5.) Russian and American

Shuttle Sprints

1.) Starts and stops

2.) touch the ground and drive knee/open hips

(Devin will be awesome at this)

Metcon (Time)

4 RFT:

5 – KBS

20 ft- KB carry (10ft down and back)

Shuttle sprint (5ft-10ft-15ft-20ft)

* set up cones

Metcon (Time)

Accumulate 3:00 of planking from the hands

Redline Thursday 6.1.17

CrossFit Trivium – REDLINE

COND: Metcon (AMRAP – Rounds)

EMOM 9

1. 12 D ball slam

2. 45 sec plank

3. 30 sec hollow hold

COND: Metcon (AMRAP – Rounds and Reps)

4 rounds

3 min AMRAP

12 cal bike

15 DB Thrusters

*Rest 3 min between rounds

Score it total rounds + reps


060117

CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

3 rounds

5 cal bike

10 G2O 25/15

10 air squats

Banded Shoulder :30 Across,/ Away / Front

B: Push Press

Push Press

3-3-3-3-3

Build to a heavy set of 3 push press. Perform 5×3 at this weight.

C: Metcon (AMRAP – Rounds and Reps)

12 min Amrap

10 t2b

12 KB Snatch #53/35

14 HSPU

Scaling options:

K2C, toes to wall.

Kb snatch weight reduced,

Kb swings.

HRPU, box Hspu

D: Metcon (No Measure)

Core Cash out

Accumulate 3:00 min a plank hold. Elbows or hands