CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets, For Quality :30 sec Row :15 Wall Supported Hanstand Hold 10 Down Dog Alternating Toe Taps :20 sec Extended Reverse Plank Bridge into.. Rowing Golf Row to 1000m w/Partner *switch partners every 100m, if partner rows to 97m then both partner must complete 3 burpees before...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Rounds :45 Echo Bike (:15 Easy, :15 Moderate, :15 Hard) 10 Mountain Climber to Deep Lunge Stretch 5 Burpee Bar Touches + :10-:15 sec Tuck L-Hang “Barbell Complex” “Barbell Complex” 3 Tall Muscle Clean 3 Front Squats 3 Low Hang Squat Clean Load: 45/35 Clean (Every 2:00...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Rounds :45 Echo Bike (:15 Easy, :15 Moderate, :15 Hard) 10 Mountain Climber to Deep Lunge Stretch 5 Burpee Bar Touches + :10-:15 sec Tuck L-Hang “Barbell Complex” “Barbell Complex” 3 Tall Muscle Clean 3 Front Squats 3 Low Hang Squat Clean Load: 45/35 Clean (Every 2:00...Read More

CrossFit Trivium – CrossFit Metcon (6 Rounds for time) GPP Every 6:00 x 6 (alternating stations) Station 1: 400m Run 30 Russian KBS 53/35lb 25/18 Calorie Echo Bike Station 2: 25/18 Calorie Echo Bike 15 Deadlifts 185/125lb 400m Run COMP Every 6:00 x 6 (alternating stations) Station 1: 400m Run 30 American KBS 53/35lb 30/22...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets, For Quality 10/7 Calorie Bike 5/5 World’s Greatest Stretch 10 KB RDL 25’e Banded Lateral Monster Walk Metcon (6 Rounds for time) GPP Every 6:00 x 6 (alternating stations) Station 1: 400m Run 30 Russian KBS 53/35lb 25/18 Calorie Echo Bike Station 2: 25/18 Calorie Echo...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 10:00, For Quality 10 Scapular Push-Ups 2 Wall Walks + 10 second Nose to Wall Hold 8/8 Single Arm DB Upright Rows 8 Dual DB Bicep Curl to Arnold Press 20 Plank Shoulder Taps Bench Press (Tempo Bench Press Take 10:00 minutes to work up to a 5RM...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) 10:00, For Quality 10 Scapular Push-Ups 2 Wall Walks + 10 second Nose to Wall Hold 8/8 Single Arm DB Upright Rows 8 Dual DB Bicep Curl to Arnold Press 20 Plank Shoulder Taps Warm-up (No Measure) 10:00, For Quality 10 Scapular Push-Ups 2 Wall Walks + 10...Read More

CrossFit Trivium – CrossFit Metcon (Time) GPP 4 Rounds, For Time 3 Wall Walks 12 Dual Dumbbell Thrusters @ 50/35lb 9/7 Strict Pull-Ups Rest 1:00 minute between rounds COMP 4 Rounds, For Time 4 Wall Walks 12 Dual Dumbbell Thrusters @ 50/35lb 4/3 Rope Climbs Rest 1:00 minute between rounds Bench Press (Tempo Bench Press...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) General Prep 10 PVC Passovers 10/10 PVC Around the Worlds :30 Standing PVC Thoracic Extensions :30 Loaded Bottom of Squat Hold :30 Extended Plank Reverse Bridge Into … Specific Movement Prep 2 Sets, For Quality 3 BTN Snatch Grip Push Press 5 Overhead Squats 9 Jumping Back Squats...Read More

CrossFit Trivium – CrossFit Warm-up (No Measure) General Prep 10 PVC Passovers 10/10 PVC Around the Worlds :30 Standing PVC Thoracic Extensions :30 Loaded Bottom of Squat Hold :30 Extended Plank Reverse Bridge Into … Specific Movement Prep 2 Sets, For Quality 3 BTN Snatch Grip Push Press 5 Overhead Squats 9 Jumping Back Squats...Read More