CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Dynamic warm up 25’ segments High knees Butt kicks Elbow to instep Lateral shuffle ( 25’ each direction ) Walking straight leg kick Inch worm x2 B: Metcon (No Measure) Accessory / load/reload 6x :20 / :10 squat jumps ( focus on loading/reloading mechanics...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 sets at 75% 200m run :30 HS hold :30 Bar hang B: Shoulder Press (4×6 @70-80% of last weeks single) C: Metcon (Weight) strict weighted pull up, 3×5; rest as needed D: Metcon (No Measure) Accessory / Strength RIng push up, 2×15-20 ;...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run then 3 rds with barbell 5 Deadlifts 5 hang cleans 5 front squats 5 s2oh B: Clean and Jerk (2 x 5 @ 70-75%; r 2:00 3 @ 80-82 %; r 2:00 1 @85) C: Front Squat (3×3(aim for 80-90%)) D: Metcon...Read More

CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) 3 min dodgeball or pizza game rest 1 min Animal walks – Frankensteins Duck walks Inchworm SPiderwalks Crab walks Bear crawls Skill: Metcon (No Measure) 4-5x :20 bar hang, :40 rest :30 wall walks, :30 rest :30 hanging knee raises, :30 rest :20 forward...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) in 12 min with a partner accumulate 150 calories on a row/ski/bike/runner switch as much as you want rest the remainder once done B: Metcon (Time) Teams of 2 500’ sled push for time (4 45s men, 2 45s women) • Use small sleds...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 x 500m row/ski :30 hs hold 5 inchworms 5 broad jumps B: Metcon (AMRAP – Rounds and Reps) 10 min amrap: 25’ hsw 1 legless or C: Metcon (Time) 10 sets: :20 hs hold 10 ring row D: Metcon (AMRAP – Rounds and...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 x Dynamic warm up 25’ segments High knees Butt kicks Elbow to instep Lateral shuffle ( 25’ each direction ) Walking straight leg kick Inch worm 3 sets 5 squats (3.1.1) :30 squat hold B: Metcon (No Measure) Dynamic Accessory (jumps) 4x :20...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run then EMOM 6 Min1 – 5 barbell strict press Min 2 – :30 bar hang Min 3 – :30 scap pushups B: Shoulder Press (5 resp, 3 reps, 1 rep (As heavy as possible)) B: Shoulder Press (5 resp, 3 reps, 1...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 10 cal bike max effort rest :30 then 3 rds 5 barbell deadlifts 5 barbell cleans 5 barbell pushpress B: Metcon (Time) Heavyish isagrace For time: 15 power snatch 155/105 15 clean and jerks 185/135 C: Back Squat (Build to a heavy 3 for...Read More