Category

WOD
CrossFit Trivium – CrossFit Back Squat (Every 3:00 x 5 Set 1: 3 Reps @ 80-85% Set 2: 3 Reps @ 80-85% Set 3: 2 Reps @ 85%+ Set 4: 2 Reps @ 85%+ Set 5: 1 Rep @ 90%+ ) Metcon *needs review* (AMRAP – Reps) AMRAP 7 5-10-15-20… Wall Balls 20/14 Push-Ups Bonus...
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CrossFit Trivium – CrossFit Daily Focus (No Measure) We are tackling our Back Squat progression today and working into the heavy triples, doubles, and singles. The goal here is to find technically heavy weights that allow for a challenge without compromising mechanics. The focus will be to build to a heavy single within the range...
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CrossFit Trivium – CrossFit Skills and Drills (No Measure) Rope Climb + Toe to Bar Skills and Drills Spend 10:00-15:00 minutes Prepping for the Workout Metcon (Time) 3 Rounds 400m Run 30 Toe to Bar 400m Run 6-5-4 Rope Climbs Time Domain: 18:00-25:00 Time Cap: 27:00 minutes Bonus Fitness (No Measure) EMOM x 12 Minute...
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CrossFit Trivium – CrossFit Daily Focus (No Measure) Tackle this one like a chipper today, where we break things up early and often with minimal rest periods to allow for consistency across all 3 rounds here. For the Toe to Bar we are ideally looking to complete those in sub 2:30 each round with the...
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CrossFit Trivium – CrossFit Bench Press (Every 3:00 minutes, 5 Sets Set 1: 3 Reps @ 80-85% Set 2: 3 Reps @ 80-85% Set 3: 2 Reps @ 85%+ Set 4: 2 Reps @ 85%+ Set 5: 1 Rep @ 90%+ ) Metcon *needs review* (No Measure) COMP AMRAP 14 2,000m Row Buy-In -directly into-...
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CrossFit Trivium – CrossFit Daily Focus (No Measure) This one is a remix of “17.1 / 21.2” with the addition of the 1 mile run and increased loading. The goal here is to limit the volume we saw in those Open workouts by adding in the run and increasing the loading requirement. Warm-up (No Measure)...
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CrossFit Trivium – CrossFit Gymnastics/Weightlifting *needs review* (5 Rounds for weight) EMOM x 10 Min 1: Bar Muscle-Up Drill Min 2: 1 Squat Clean + 3 Front Squats Building from 70% of Squat Clean to Heavy for the Day Bar Muscle-Up Drills + Progressions 8-10 Bar Kip Swings , building height with each kip swing...
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CrossFit Trivium – CrossFit Daily Focus (No Measure) We are working into a fun workout today with the emphasis on gymnastics strength and skill progressions working into some heavy front squats from the floor as well as Bar Muscle-Up Skills and progressions. The first piece is meant for us to build up to a heavy...
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CrossFit Trivium – RECESS View Public Whiteboard W-U (No Measure) 4 sets 50ft lunge :30 wall sit 100ft shuttle :30 plank B WU: Metcon (No Measure) 3:00 bike into 3 sets 5 pushups :30 plank 15 shoulder taps each R S: Metcon (No Measure) 5 sets 10 pushups (hand release) 10 med ball slams :30...
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CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets, For Quality :15/:15 Single Leg Lateral / Medial Line Hops 10 Alternating Arm Swings 10 Alternating Box Step-Ups 2 Wall Walks + 15 second Wall Supported Handstand Hold 10 Bar Kip Swings Metcon (AMRAP – Rounds and Reps) GPP AMRAP 25 w/ Partner 30 Box Jumps...
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