WOD

100617

CrossFit Trivium – CrossFit

A: Warm-up Jog (No Measure)

A: 200m light Jog

Couch stretch both legs :60 each

Pigeon both legs :60 each

straddle stretch :60

A.1: Clean Barbell Warm Up (No Measure)

3 rds. Round 1 and 2 coach led as a group unbroken. Round 3 as an individual

5 Muscle Cleans

5 strict Press

5 Elbow Rotations

5 Front Squats

5 Hang Power Cleans

B: Clean and Jerk (3×3 75%)

C: Metcon (Time)

For Time

50 wb #20/14

40 pull-ups

30 Sit-ups

20 Power Cleans #135/95

800m run

RX+

C2B

#165/115

MOD: Lighter WB, Ring Rows, Reduce Load on Power Clean.

10/05/2017

CrossFit Trivium – CrossFit

A: Warm-up Jog (No Measure)

A: 200m light Jog

Couch stretch both legs :60 each

Pigeon both legs :60 each

straddle stretch :60

B: Rope Climb

15 minuntes to

Beginner

Seated footwork, practice lock to stand

– Lean back

– knees to elbows

– swipe outside/lock (scissor motion)

– pull and stand

Pull practice

– feet on the ground or on a box

– lean back, pull hand over hand until standing

– use legs as needed

attempt 12ft rope climb if feeling comfortable

Intermediate

– 15ft rope climb

Advanced

– 15 foot legless rope climb

We will be adding 12 ft ropes to our rig setup and these will start to show up in WOD’s. Use these skill sessions to practice your skil, efficency and comfort level in climbing a rope.

A.1: Warm-up (No Measure)

6 min EMOM

min 1: Bar hang :30

min 2: plank hold :45

C: Metcon (Time)

Partner 5k row

Split any way you like. Complete a 5k row as a team of 2.

If odd number, rest 1:1 for 2500m

D: Warm-up (No Measure)

Foam Roller 2:00

Straddle 2:00

Recess – Day 46

CrossFit Trivium – RECESS

W-U: Warm-up (No Measure)

Mixed Tabata (2 min or 4 rds each)

Squats

Push-ups

Lateral Hops

Hollow Rocks

Skill: Metcon (No Measure)

Jump Rope – 10 min

Singles

Doubles

WOD: Metcon (No Measure)

Kids – Annie

50 – 40 – 30 – 20 – 10 – Double Unders

30 – 25 – 20 – 15 – 10 Sit-ups

FUN: Metcon (No Measure)

Freeze Tag

One tagger, rest are “teammates”

once tagged, you stand in a front squat position. Someone on your team must come tag you and you perform 5 super slow front squats before reentering the game.

Redline Thursday 10.5.17

CrossFit Trivium – REDLINE

REC: Metcon (No Measure)

EMOM 12

– 5 cal bike

– 10 air squats

– 15 upright rows

REC: Metcon (No Measure)

Stretching 35


100417

CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Couch / Pigeon L+R

ACTIVATION:

20 pvc or bar OHS

20 push-ups

20 bar push press

200m run

A.1: Bergener (No Measure)

Bergener warmup

Conduct 4 repetitions each of the following movements for 3 rounds

– Snatch Pull

– Snatch High Pull

– Muscle Snatch

– Jump and Land

– Hang Power Snatch

B: Squat Snatch ( 3×3 75%)

C: Metcon (AMRAP – Rounds)

18 minute EMOM

Min 1: 10 Burpees

Min 2: 15 kb swings #53/35

Min 3: 10 HSPU

Mod: reduce number, reduce ROM, :30 handstand hold.

This 2 of the three movements are more grunt work type of movements. These are relatively low skill and just get your heart rate up. Once our heart rate is up we move to a “skill” movement. Use this workout to hone your skill. You may be at a place where 10 HSPU is no problem, or you may be at a place where you need to work on flipping up on the wall and holding. Wherever your skill set lies, work on it during this minute.

Take a few minutes before the workout to establish what you’ll be working on, and allow coaches to assist with any cues, setup, and direction for what you need to be doing.

100317

CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Couch L+R

Pigeon L+R

Three rounds

10 barbell goodmornings

10 barbell thrusters

100m run

A.1: Metcon (No Measure)

Tabata

Flutter Kicks

B: Deadlift ( 3×5 72.5%)

C: Metcon (Time)

3 Rounds

75 double unders

25 Thrusters #75/55

15 T2B

18 min time cap

Redline Tuesday 10.3.17

CrossFit Trivium – REDLINE

COND: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

-15 Burpees

-20 DB snatches 50/35/25

7 min rest

COND: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

– 1 mile run

– 75 plank walk ups

– 100 sit ups


10/0217

CrossFit Trivium – CrossFit

A: Trivium Squat Warmup (No Measure)

200m row/run

Couch L+R

Pigeon L+R

Activation

3 Rounds

10 Goblet squats

5 Burpees

10 Bodyweight lunges

B: Back Squat (4×5 70%)

C: Metcon (Time)

For Time

“Bar Amanda”

9-7-5

Bar Muscle Ups

Squat Snatch 135/95

Mod: Jumping BMU or 2x C2B or Pull-Ups, Power Snatch or reduce weight.

12 Minute Time Cap

Redline 10.2.17

CrossFit Trivium – REDLINE

ACC: Metcon (Weight)

Not for time:

15-12-9-6 bicep curls

50 ft walking lunge

15-12-9-6 bicep curls

*Building weight each set

RUN: Metcon (Distance)

6 Rounds for Distance:

20 sec max effort Trueform sprint

*rest between rounds