CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Banded SHoulder stretches 4 way shoulder x :30 each then 50 ft KB front rack walk 25 ft KB bottoms up walk R arm(left in front rack) 25ft KB bottoms up walk L(right in front rack) 50 ft double oh walk B: Shoulder Press...Read More
CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2-3 rds 200m run 5 inchworms 10 boot strappers 15 cherry pickers :30 active squat hold B: Clean and Jerk (Squat 2 sets (3 x 80%, 2 x 90%, 1 x 95+)) C: Front Squat (4×3 (aim for 85-95%)) D: Metcon (Time) For time:...Read More
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 Lift: Metcon (No Measure) EMOM 12...Read More
CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3:00 erg at 70% then :30 each Couch Stretch, both legs Pigeon, both legs then Agility ladder 2 x through 1 foot R 1 foot L 2 feet icky shuffle 2 forward, 1 back B: Metcon (Time) Teams of 2 or 3 For time...Read More
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