CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets: 1:00 echo bike 20 banded face pull :20 hs hold wall facing B: Metcon (No Measure) 4 sets b1) 12-18 hspu; rest :30 b2) 10 double db hang power clean (50/35; rest :90) C: Metcon (Time) GPP & Comp For time: 50/ 40 cal echo 800m run 50 ttb 800m run 50/40 cal echo Waterfall startRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 way shoulder stretch :20 at each then 2 sets 10 pvc pass throughs 5 bb snatch pulls 5 bb snatch high pulls 5 bb power snatch B: Power Snatch (4×1.1.1. @ 78-82%) 4×1.1.1 reps @78-82% of 1 rm PS ; rest :10 reps / :90 min btw sets C: Metcon (Weight) C1) 4 sets of 50 ft – Single Arm OH DB Walking Lunge rest :30 between sets C2) 4 sets of 8 – Devils Press Rest :90 between sets GPP – 1 DB – 50/35 (C1 and C2) Comp – 2 DB 50/35 (C2) D: Metcon (Time) GPP For time: 250m row 20 thruster 95/65 250m row Comp For time: 250m row 20 thruster 135/95 250m rowRead more

CrossFit Trivium – RECESS View Public Whiteboard RWU: Warm-up (No Measure) Dodgeball – 3 x 2 min games then 3 min Pizza Delivery RBWU: Metcon (No Measure) 3 rds 10 plate press :30 Shoulder taps 5 seal pushups :30 Bar hang (active shoulder) R Mov: Metcon (No Measure) EMOM 9 1.) 100ft shuttle 2.) 10 burpees 3.) 50ft lunge RB L: Metcon (Weight) 5 x 5,5,4,4,3 – Bench Press ss/ 5 x 8 Toes to bar RWOD: Metcon (No Measure) 3 rds sled push down and back 5 burpees – change partners sled push down and back 5 burpees – change partners sled push down and back 5 burpees – change partners RBWOD: Metcon (No Measure) 21-15-9 – wall balls 15-12-9 bench press GAME: Metcon (No Measure) Coaches ChoiceRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run into 25 ft each lunge w/ twist high kicks butt kickers duck walks B: Metcon (3 Rounds for time) 3x800m @ 1 mile pace; rest 2:00 C: Metcon (Time) teams of 2: (break reps as needed) 5 rounds for time; 200’ sled push 200’ sand bag bear hug carry Rest 2:00 3 rounds for time: 30 power snatch 95/65 30 ttb 30 / 20 cal echo total time is scoreRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run 3 sets, 3 each clean pull Clean high pull muscle clean elbow rotations Front squats hang squat cleans B: Squat Clean (3×1.1.1.1 reps @ 70-75% of PC; rest :05/ :90) C: Front Squat (6 x 2 @ 78-82 %; rest 2:00) D: Metcon (3 Rounds for time) GPP 3 sets: 12 clean and jerk 95/65 12 bfb 12 C2B Rest :90 Competitor 3 sets: 12 clean and jerk 135/95 12 bfb 6 rmu Rest :90 E: Metcon (No Measure) Bonus Fitness / Accessory 3x 4 rope afap; rest :90 3x 30 ghdsu; rest :90Read more