CrossFit Trivium – RECESS View Public Whiteboard RK: Warm-up (No Measure) 2x 3:00 amrap Dodge ball Every time you get “out” 5 burpees! RBB: Warm-up (No Measure) 3 rounds: :30 row 10 lunges (each leg) 10 inch worms with push-up RK : Metcon (No Measure) 4 rounds: 15 medball squats Rest 1:00 10 medball over...Read More

CrossFit Trivium – CrossFit View Public Whiteboard B: Metcon (Time) teams of 2 5 rounds for time: 400m run (each) 30 pull up (split anyway) 30 thruster 95/65 135/95(split anyway) C: Metcon (No Measure) 4 sets: 10 bulgarian split squat each side 10 bb bicep curl 10 v-up :60 rest D: Metcon (No Measure) 3...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 sets :10 bike sprint 25 ft lunge 15 squats with a band B: Back Squat (5×4 @80-84%) C: Metcon (2 Rounds for time) 2 sets: 12-9-6 Calorie Ski Bar Facing Burpees rest 1:23 people to a ski erg. One athlete completes the workout,...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run into 3 sets 5 inchworms 10 DB DL 15 PLate ground to OH (25/15) into 400m run B: Metcon (5 Rounds for time) 5 sets: 1000m row @(:02-:03 faster than 5k pace) Rest1:1 w/ partnerRead More

CrossFit Trivium – CrossFit View Public Whiteboard A: Clean Barbell Warm Up (No Measure) 1 round: Coach led 3 power shrug 3 high elbows 3 Muscle Cleans 3 strict Press 3 Elbow Rotations 3 Front Squats Then: 1 time through ** SHOULD HEAR YOUR FEET ** Position 1 3 high hang Power cleans (dip, pull)...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets 5 inch worms 10 Shoulder taps (each arm) 5 Handstand Push Ups 5 Strict Pullups B: Bench Press (5×3 @ 74-78%; rest :90) C: Metcon (AMRAP – Reps) Gymnastic Skill EMOM x 8 odd- 7-16 Pull-Up or C2B even- 7-16 HSPUAthletes Choice...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 rds NFT 10 cal (any)bike 25 ft Duck walk 5 back squat (building, LIGHT) B: Back Squat (4×6 @76-80%) C: Metcon (5 Rounds for time) 5 sets: 15/10 cal assault 15 wall ball 20/14 15 ttb rest 2:00 Waterfall Start D: Metcon (Time)...Read More

CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) 3 rds 1 forward roll 4 paralette hops 10 squats 10 sit-ups rest 2 min Hip stretches RWU: Warm-up (No Measure) 3 rds 10 pvc front squats 10 pvc thrusters 10 pvc push press 100m ski erg Then Banded shoulder stretches :30 each Skill:...Read More

CrossFit Trivium – CrossFit View Public Whiteboard B: Metcon (AMRAP – Rounds and Reps) teams of 2 20 min amrap: 900m row/ski 60 wall ball 20/14 30 cal row/ski If you use a rower, you use it for both. Same with ski C: Metcon (No Measure) 5 sets: 15 rdl (barbell) 8 sl glute bridge...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run into 3 sets 10 db clean and jerks (light) :30 jump squats :20 active squat hold B: Back Squat (7×3 @80-82%) C: Metcon (4 Rounds for reps) 4 Rounds: 3:00 on / 2:00 off GPP 15/10 cal assault bike 12 alt dumbbell...Read More