CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) :45 each leg calf stretch :30 each leg runner stretch then 2 rds 50 double unders (100 singles) 5 inchworms :15 bar hang (active) B: Metcon (3 Rounds for time) 3 sets: 600m run –into– 3 rounds, 10 pull up 20 push ups 30...Read More
CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2:00 Bike at 70-75% then 2 sets 3 clean pulls 3 clean high pulls 3 hang power cleans 3 elbow rotations B: Power Clean (6 x 1.1 @ 75-80%; E:90) Singles, :05-:10 between reps. And you guessed it.. FOLLOW THE PERCENTAGES! C: Metcon (Time)...Read More
CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 200m run 5 single arm DB Push press each :20 bar hang B: Strict press + Push Press (3 x 5+5) strict press + push press, 3x 5×5 @ 75% of 1 rep max strict pressSTICK TO THE PERCENTAGES The % is...Read More
CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets 12 /9 cal AB 10 pass throughs :30 active squat hold B: Back Squat (1×8 @ 65%, 1×6 @70%, 2×4 @80%) FOLLOW THE PERCENTAGES!! This is part of a strength cycle, with intentional design. If you come in with the mindset “I...Read More
CrossFit Trivium – RECESS View Public Whiteboard RWU: Warm-up (No Measure) Dodgeball – 3 x 2 min games then Accumulate 10 forward rolls RBWU: Metcon (No Measure) 1 rds 1000m bike :30 hollow hold 10 inchworms 15 banded good mornings R Mov: Metcon (No Measure) 5 sets 10 lunges each leg 5 burpee RB L:...Read More
CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 50ft each lunge with twist high kicks butt kickers inch worm duck walk B: Metcon (AMRAP – Reps) teams of 2 4 min on , 1:00 off x 4 sets 40/30 cal assault amrap wall ball ( 20 /14 ) rest 1:00 C: Metcon...Read More
CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 500m row into 3 rds 10 banded good mornings 5 deadlifts w/ barbell B: Deadlift (Build to a moderate 3 rep deadlift, 75-85% of 1rm) C: Metcon (AMRAP – Rounds and Reps) GPP 18 min amrap: 100′ bw lunge 10 power clean and jerk...Read More
CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200 m run 1:00 calf stretch each 1:00 couch stretch each 1:00 pigeon each :30 runner stretch each B: Metcon (4 Rounds for time) “murph prep” 4 sets: 400m run –into– 5 rounds, 5 pull up 10 push ups 15 air squats —into– 400m...Read More
CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 1 set 120 du (240 singles) 2 sets: 20 single leg line hop 10 glute bridge 5 low- moderate bj ( step down ) B: Power Clean (5 x 3 ( singles ) @ 65-75%; rest :90 btw) Coaches notes: These are to be...Read More
