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) Erg for 5:00 10 pass throughs, 10 around the worlds then with barbell 2 rds 5 snatch grip DL 5 snatch high pulls 5 OHS 5 Hang snatch B: Squat Snatch (2×1 @ 75%; 2×1 @ 80%, 2×1 @85%, 2×1 @ 90%) C: Overhead...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run 5 inchworms 10 plate ground to oh 15 squats B: Metcon (3 Rounds for time) 3x 1k row @ 5k pace ; rest 2:00 btw rest 5:00 after C: Metcon (3 Rounds for distance) 3x 3:00 c2 bike @ hard effort; rest...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

CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) 3 min dodgeball or pizza game rest 1 min Animal walks – Frankensteins Duck walks Inchworm SPiderwalks Crab walks Bear crawls Skill: Metcon (No Measure) 4-5x :20 bar hang, :40 rest :30 wall walks, :30 rest :30 hanging knee raises, :30 rest :20 forward...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) in 12 min with a partner accumulate 150 calories on a row/ski/bike/runner switch as much as you want rest the remainder once done B: Metcon (Time) Teams of 2 500’ sled push for time (4 45s men, 2 45s women) • Use small sleds...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 x 500m row/ski :30 hs hold 5 inchworms 5 broad jumps B: Metcon (AMRAP – Rounds and Reps) 10 min amrap: 25’ hsw 1 legless or C: Metcon (Time) 10 sets: :20 hs hold 10 ring row D: Metcon (AMRAP – Rounds and...Read More