CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) Animal Walks (down and back) Inchworm w/ pushups Lunges with twist high kicks broad jumps bear crawl Crab walk rest 1 min 3 min amrap Dodgeball RBwu: Warm-up (No Measure) 3 min bike/ski/row 3rds 10 kossach squats :30 squat hold 10 Medball cleans :30...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) With a light plate: 2 sets 10 goblet squats 10 cossack squats each leg 5 burpees 10/8 cal ski B: Metcon (Time) Teams of 2 GPP 6 alt rounds: (3/3) 10 ohs 95/65 10 bfb Competitor Teams of 2 6 alt rounds: (3/3) 10...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 way shoulder stretch :15s each way into 2 sets 10 ring rows 10 line hops into Coach led barbell snatch warm-up B: Power Snatch (6 x 3 (1 + 2) @ 70-80%) 6x 1 snatch pull + 2 power snatch,( drop btw) @...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Stretching: 0:45s couch stretch each leg 0:45s downward dog 0:45s upward dog 0:45s into 2 sets 25” broad jump 25” alternating spider man stretch B: Metcon (4 Rounds for time) 4 sets: 250 row @ 5k pace 250 row @ 5k -3 pace 250...Read More

CrossFit Trivium – Specialty Cycle View Public Whiteboard Weightlifting Bench press 4 sets of 6 (10-15 pound heavier than previous week) super set with seated military presses 6-8 reps as heavy as good for form allows rest as needed between sets Clean and jerk complex- 1clean grip dl +1 mid hang clean pull + 2...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets 15 empty bar bent over row 5 inchworms into Coach led barbell snatch warm-up B: Squat Snatch (5×1 @ 85-88%; rest 2:00) C: Front Squat (2x 15 @ 45% ; rest :90) D: Metcon (Time) GPP for time 21-15- 9 Deadlift 185/135...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 way shoulder stretch – 0:15s each way into 3 sets 10 pass-throughs 10 line hops into 2 sets 3 strict press 3 push press 3 push jerk 3 split jerk B: Push Press (2×6 @ 75% 2×3 @85%) C: Split Jerk (4x 1...Read More

CrossFit Trivium – Specialty Cycle View Public Whiteboard Weightlifting Front squats 5 sets 3 reps (10-15 heavier than previous week) super set with Cossack Squats 4 reps at 33 x 1 tempo light weight 3 sets of 3 reps of behind neck strict press as heavy as possible while keeping good form Snatch complex -1snatch...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 6-minute AMRAP: 0:30s pigeon stretch each leg 10 glute bridges 5 ring-rows 5 air squats at a 33×1 tempo B: Back Squat (2×8 @ 75% 2×4 @85%) C: Metcon (Time) squat clean 20 for Time @70% of 1 rm power clean D: Metcon (AMRAP...Read More

CrossFit Trivium – RECESS View Public Whiteboard RYWU: Warm-up (No Measure) 5:00 game of Dodge ball into 3 games of lava W-U: Metcon (No Measure) 4 x :30 bike 5 pushups 10 squats then 1:00 couch and pigeon Skill: Metcon (No Measure) 5 sets 100ft shuttle run relay 50ft Sled push relay 100ft shuttle run...Read More