CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) C2 bike 5 min @ z1 B: Metcon (Distance) 7 sets 2 min @ 5k pace ( +10-20 w) 3 min z1 C: Metcon (No Measure) Cooldown 5 min easy 10-15 min of mobility on lower bodyRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets 250m ski/row 6 inchworms 10 each shoulder taps 5 scap pushups B: Deadlift (6×3 @80-84%; rest as needed ) C: Bench Press (6×3 @78-82% ; rest as needed) D: Metcon (AMRAP – Rounds and Reps) GPP 11 min amrap: 30/21 cal row/ski 15 wall ball 20//14 10 bjo 24/20 Competitor 11 min amrap: 30/21 cal row 15 wall ball 30/20 10 bjo 30/24Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets: :30 echo bike (sprint) 50’ kb farmer carry 5 bj step down B: Metcon (AMRAP – Reps) Skill 4x A1) 6-12 hspu; rest :20 A2) 15-20 kb russian swing (53/35; rest :90) Competitor 4x B1 – 6-12 shspu; rest :20 B2 – 15-20 kb russian swing (70/53; rest :90) C: Metcon (3 Rounds for reps) GPP 3 sets 4:00 on / 2:00 off 500m ski/row 6 Pullups 5 wall walks 6 CTB Competitor 3 sets 4:00 on / 2:00 off 500m ski 3 BMU 50’ hsw 3 ring muscle up each 100m is 1 rep, each 25ft is 1 repRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Run to road and Back then 3 rds 10 pass throughs 5 SG Push Press 5 Snatch balance 5 Hang squat snatch B: Squat Snatch (4×1.1.1reps @ 70-75% of 1 rm SS ) rest :05 reps / :90 min btw sets C: Metcon (Weight) Accessory C1 – DB walking lunge, 4×50’; rest :20 btw sets (front rack) C2 – DB rdl , 4 x 15; 1:00 btw sets D: Metcon (AMRAP – Rounds and Reps) GPP & Competitor 15 min amrap: 15 cal row 14 alt db snatch (50/35) 50 DURead more

CrossFit Trivium – RECESS View Public Whiteboard Kid A: Warm-up (No Measure) 2 x each relay Sled push(on2) 50 ft, 25 jumping jacks Sled push(on2), 5 forward rolls Sled push(on2), 25 cherry pickers Sled push(on2), 5 burpees Kid B: Metcon (No Measure) 5 x DB Goblet squat x 10 ss/w 10 hrpu Kid C: Metcon (No Measure) EMOM 12 Min 1 – :25 mountain climber Min 2 – :25 squat hold Min 3 – :25 high plank Min 4 – :25 shuttle run Min 5 – :25 burpeesRead more