WOD

CrossFit Trivium – CrossFit Warm-up (No Measure) During Brief PVC Mobility -then- 3 Rounds 9 Ring Row 6 Push-ups ring rows Round 1: Pronated Round 2: Neutral Round 3: Supinated -then- 3 Sets 200m Bike 1 Ring Dip w/ :05 Eccentric 1 Chin–up w/ :05 Eccentric Strength (No Measure) 3 Rounds 1:00 Max Rep Chin Ups rest 1:00 3 Rounds 1:00 Max Rep Ring Dips rest 1:00 Metcon Warm-up (No Measure) :20 Bike 5 Russian KBS (talk about keeping the heels down) :20 Bike 5 Russian KBS (talk about Keeping torso up until the load comes into the hips) :20 Bike 5 KBS, full range, workout weight Metcon (Time) GPP For Time: 50-40-30-20-10 KBS @ 53/35 lbs 1000m/900m C2 Bike Time Cap 20:00 For Time: 50-40-30-20-10 KBS @ 53/35 lbs 1000m/900m Echo Bike Time Cap 20:00 IF POSSIBLE sub with russian kettlebell swings before subbing with less weight Bonus Fitness...
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CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds :10-:15 Dead Hang 10 PVC Snatch Grip Strict Press 5e Worlds Greatest Stretch :30-:45 Echo Bike -then- 3 Sets 5 Calorie Row 25′ Sandbag Carry (outside) 5 Overhead Squats (increase weight) Partner Wod (Time) GPP COMP 3 Rounds 50 Calorie Row 200m Farmer Carry (53s/35s) 40 Calorie Echo 200m Sandbag Carry (100/75) 30-20-10 Overhead Squat (115/85) COMP 3 Rounds 50 Calorie Row 200m Farmer Carry (70s/53s) 40 Calorie Echo 200m Sandbag Carry (150/100) 30-20-10 Overhead Squat (155/105)
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CrossFit Trivium – CrossFit Partner Wod (Time) GPP COMP 3 Rounds 50 Calorie Row 200m Farmer Carry (53s/35s) 40 Calorie Echo 200m Sandbag Carry (100/75) 30-20-10 Overhead Squat (115/85) COMP 3 Rounds 50 Calorie Row 200m Farmer Carry (70s/53s) 40 Calorie Echo 200m Sandbag Carry (150/100) 30-20-10 Overhead Squat (155/105)
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CrossFit Trivium – CrossFit Warm-up (No Measure) 200m Run -then- 2 Rounds 25′ High Knee 25′ Butt Kick 25’e Banded Lateral Walk 10 Banded Good Morning -then- 200m Run -then- 3 Rounds 4 Box Step Ups 5 Empty Barbell Deadlifts -then- Spend 12-15 Minutes building to working weight of deadlift and box step ups Metcon (Time) GPP 4 Rounds 400m Run 12 Dual DB Box Ups (50/35s) (20″ for all) 6 Deadlifts (245/165) COMP 4 Rounds 400m Run 12 Dual DB Box Ups (50s/35s 20″ for all) 6 Deadlifts (315/225) Time Domain 16-20:00 Bonus Fitness (No Measure) For Quality: 12:00 EMOM Minute 1 – :40 Dual Kettlebell RDLs, Moderate Load Minute 2 – :40 Banded Glute Bridges Minute 3 – :40 Goblet Cossack Squats , Moderate Load Perform all movements with a 1 second pause in the finish position (bottom of RDL, top of glute bridge, bottom of Cossack)
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CrossFit Trivium – CrossFit Warm-up (No Measure) 3:00-5:00 Upper Body Band Mobility -then- 3 Rounds :20 Jump Rope Practice 5 Empty Barbell Strict Press 10e Shoulder Taps -then- Technique Work with Barbell Push Press (Every 2:00 x 4 Sets 4 Reps @ 75%+) Metcon (4 Rounds for time) GPP Every 3:00 x 4 Sets 4 Wall Walk 12 Alternating Dumbbell Snatch (50/35) 48 Double Unders COMP Every 3:00 x 4 Sets 4 Wall Walk 12 Alternating Dumbbell Snatch (70/50) 48 Double Unders Bonus Fitness (No Measure) For Quality / Load 4 Sets 20/20 seconds Single Arm Ring Plank 50ft Dual Kettlebell Overhead Carry 10/10 Dumbbell Oblique Crunches
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