CrossFit Trivium – CrossFit View Public Whiteboard A: Warm Up (No Measure) 3 rds 10yard hop 10yard bear crawl 10yard hop Skip back 10 yards Then 3 rds Ladder (coach led) B: Metcon (Time) teams of 2- 300/240 cal assault for time C: Metcon (Time) rest 5:00 – 8:00 Teams of 2 for time: 150/120...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) 1:00 of burpees (heart rate elevated) 1:00 each leg calf stretch 1:00 each leg runners stretch :30 each couch stretch B: Metcon (Distance) 10 min run for max distance *every 2nd minute 20 air squats C: Metcon (Distance) Rest 1:00 10 min c2 bike...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) AMRAP5 10/7 cal row 10 Plate ground to overhead :20 sandbag hold 100/50 B: Clean Grip Deadlift (5x 3-5 @80-85%; rest as needed) C: Metcon (AMRAP – Rounds and Reps) GPP AMRAP12 6 sandbag over shoulder 100/50 100′ bear hug carry (25ft = 1...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets: 20/15 cal ski :20-:30 handstand hold against wall B: Push Jerk + Split Jerk ( 4 x 2 push jerk + 1 split jerk @ 80-85% push jerk) C: DB Bench Press (3×8-10 Dumbell Bench Press (as heavy as possible)) D: Metcon...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 rounds for time: 9/6 cal row cal bike B: Power Clean (5×1-2 power clean @ (80-90%); rest 2:00 btw) C: Front Squat (front squat, 3×3 @75-85%; rest :90 btw) D: Metcon (AMRAP – Reps) GPP AMRAP12 100 wall ball 20/14 25 Burpee box...Read More

CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) 4 x 5 inch worms 10 squats 5 burpees then 1:00 couch and pigeon RBwu: Warm-up (No Measure) 3 min bike/ski/row 3rds 5 1, 3/4 squats 10 kips 15 plate oh squats Skill: Metcon (No Measure) 5 sets 100 ft Shuttle run rest 2...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Warm up EMOM10 1 – 12/9 C2 Cals 2 – 10 Plate ground to overhead 25/15 Metcon (Time) teams of 2 2 rounds for time: 50 cal row 50 deadlift ( 185/115 ) Metcon (Time) Teams of 2 6 rounds for time: 100 DU...Read More

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 150m light jog Assault runner High Knees (skipping) Frankenstein walk Elbow to instep Metcon (5 Rounds for time) GPP and Competitor 5 sets: 250m Assault runner 21/15 cal ski (Rest 2:1) Score each round individually, max effort. Metcon (No Measure) 5 Sets...Read More

CrossFit Trivium – CrossFit View Public Whiteboard Warm-up (No Measure) EMOM12 1- 10/8 cal ski 2 – 15 PVC passthrough 3- 10 hand release push ups 4 – 10 Air Squats 4 way banded shoulder stretch Setup and warmup each movement. Pre – WOD Each Metcon has a 10 minute cap with a 5-minute break...Read More