CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) Dead bug Tag One person is the tagger. When a person is tagged, they go into deadbug position (hollow hold with arms and legs straight up) Someone must untag them to stop the deadbug) Demo movements for Lift W-U: Warm-up (No Measure) 200m run...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run into 3 rds :20 bar hang :20 scap pullups :20 shoulder taps B: Metcon (Time) teams of 3 GPP for time: 150/1200 cal assault 80 pullups 60 ttb 30 CTB Comp teams of 3 for time: 150/120 cal assault 80 c2b 60...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3:00 row/ski at 70% 4 sets SPlit strict press with BB 3 mb push press throw; rest :90 ( 30/20, as high as possible, let ball fall to ground then reset after each rep) B: Split Jerk (7x 2 split jerk @ 70-75%; rest...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 10 barbell elbow rotations 10 front rack lunges(total) 3 front squats (add weight each rd) B: Front Squat (4×2 @ 85%; rest 2:00) C: Front Rack Lunge ( 3x 12 per leg, rest :60 after each) D: Metcon (Weight) SL DB RDL,...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Clean Barbell Warm Up (No Measure) 1 round: Coach led 3 power shrug 3 high elbows 3 Muscle Cleans 3 strict Press 3 Elbow Rotations 3 Front Squats Then: 1 time through ** SHOULD HEAR YOUR FEET ** Position 1 3 high hang Power cleans (dip, pull)...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 5 cal ski – hard :30 shoulder taps 5 Hand release pushups B: Bench Press (3×5 @ 70-80%; rest :90) C: Metcon (No Measure) 5 sets 10 pull ups (Kipping or butterfly) rest :30 6 deficit strict handstand push-upsModification options: Athletes should...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets :30 hard bike 10 lunges :30 squat hold (elbows on the inside of knees) B: Back Squat (5 @70%3 @ 85%2 @ 90% 1 @100-105%) If you feel good, go for it! C: Metcon (AMRAP – Rounds) emom x 5 3 power...Read More

CrossFit Trivium – RECESS View Public Whiteboard Kid A: Warm-up (No Measure) 2 x each relay Sled push(on2) 50 ft, 25 jumping jacks Sled push(on2), 5 forward rolls Sled push(on2), 25 cherry pickers Sled push(on2), 5 burpees Kid B: Metcon (No Measure) 5 x DB Goblet squat x 10 ss/w 10 hrpu Kid C: Metcon...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run into 10 light wall balls 5 hip switches aeach :20 bar hang B: Metcon (Time) Teams of 2 GPP 3 rounds for time: 60 wall ball (20/14) 30 deads (155/105) 25 CTB Pull-ups *break however COMP 3 rounds for time: 60 wall...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 sets 10 pvc pass throughs 10 BTN Push Jerks 5 OHS 3 mb throws as high as possible (weight of choice) B: Squat Snatch (build to a 1RM in 10:00) C: Metcon (Time) 5 rounds for time: 10 power snatch 95/65 10 lateral...Read More