CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Run prep 1:00 at each leg couch pigeon runners stretch calf stretch then 3 x 100m run @ 70/80/90% B: Metcon (AMRAP – Rounds and Reps) Murph Prep Teams of 2 40 min amrap 200m run 20 pull up ( break however ) 200m run 30 push up ( break however ) 200m run 40 air squat ( break however ) *in vest if applicableRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 10 lunges :30 bike at 70% effort 5 Squats (1st rd 50%, 2nd rd 60%, 3rd round 70%) B: Back Squat (10×3 @78-80 ; rest :90) C: Metcon (Time) GPP & Competitor 5 sets: 10 thruster @95/65 Rest :30 10 bench @135/95 Rest :30 10 deadlift @225/155 Rest :90 score is total time w/ rest D: Metcon (No Measure) Bonus fitness / skill-core 3 sets 20 ghdsu 5 ring muscle up Rest :60Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 5 min easy spin at low damper, 80+ rpm — into 5 min alt :20 standing hard effort :40 easy B: Metcon (Distance) 5 sets 2 min @ 20 watts over 10k avg pace (moderate to hard pace) 3 min @ 20 watts under 10k avg pace (light to moderate) C: Metcon (No Measure) Cooldown 10 min easy spinRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) AMRAP 4 5 DB DL 5 DB front squats 5 DB Power cleans :30 bike B: Power Clean (power clean + hang squat clean 4×2+1 @ 74-78% PC) C: Clean Grip Deadlift (4×4 @75-78%; reset e/ rep) D: Metcon (AMRAP – Rounds and Reps) GPP 20 min amrap 8 bj step down 24/20 24 squats 16 ttb 50’ bw lunge Competitor 20 min amrap 8 bj step down 30/24 12 pistols total 16 ttb 50’ DB lungeRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 500m bike/250 row 5 inchworms 10 scap pushups B: Bench Press (5×3 @ 88% of first weeks 3 rep) C: Metcon (AMRAP – Reps) Skill 2x 10-15 strict c2b 10-15 strict hspu (add abmats as needed) 10-15 false grip ring row 10-15 strict ring dip Rest as needed D: Metcon (AMRAP – Rounds and Reps) GPP 15 min amrap: 2 rope climb (6 strict pullups) 5 wall walk 100 du (200 singles) Rest :30 after each complete rounds Competitor 15 min amrap: 2 rope climb 50’ hsw 100 du Rest :30 after each complete rounds E: Metcon (No Measure) Bonus fitness / Core 2 sets: 20 banded tricep ext 20 alt db curl (light) E: Metcon (No Measure) Bonus fitness / Core 2 sets: 20 banded tricep ext 20 alt db curl (light)Read more