CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run 5 pushups :30 shoulder tap 5 seal pushups :30 bar hang B: Bench Press (4×4 @ 75-82%; rest :90) C: Metcon (No Measure) 5 x 12 butterfly/kipping C2b ; rest :30 7 shspu deficit 2″ ; rest :60 (11 hspu/ 16 abmat ) D: Metcon (3 Rounds for calories) C) 3 sets: 3:00 on/ 3:00 off 2 rope climb 10 s2oh (135/95) max cal assault in remaining time E: Metcon (No Measure) Accessory 2 sets: 10 ring dip + :08 hold at lockout of last rep 12 feet elevated false grip ring row 75′ sled push + 75 ‘ sled pull rest :90Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets :30 hard bike 10 lunges :30 squat hold (elbows on the inside of knees) B: Back Squat (5 @65% 3×5 @ 70%) C: Squat Snatch (emom x 8 , 1 squat snatch @ 70-75%) D: Metcon (Time) GPP & Comp 4 RFT 400m run 15 ohs (95/65) E: Metcon (No Measure) accumulate 1:20 sorenson hold 60 pike lifts over parallettes 1:20 side plank e/ sideRead more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) Dead bug Tag One person is the tagger. When a person is tagged, they go into deadbug position (hollow hold with arms and legs straight up) Someone must untag them to stop the deadbug) Demo movements for Lift W-U: Warm-up (No Measure) 200m run into 3 rds 5 strict press :15 bar hold 5 lunges each leg Lift: Metcon (No Measure) EMOM 12 Min 1 – 10 Medball over the shoulder 20/14/10/6/4 Min 2 – :30 Medball hold Min 3 – :30 medball squats Min 4 – :30 medball slams R-Lif: Metcon (No Measure) 5 sets 3 strict press + 3 push press ss/w 100ft sled push WOD: Metcon (No Measure) 2-3 sets Amrap 3 (1:00 rest) 15 squats (RX+ is medball squats) 10 lunges (each leg)(RX+ is medball lunges) 5 inch worms R-Wod: Metcon (Time) 3 rds 50...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run into 3 rds :20 bar hang :20 scap pullups :20 shoulder taps B: Metcon (Time) teams of 3 GPP for time: 150/1200 cal assault 80 pullups 60 ttb 30 CTB Comp teams of 3 for time: 150/120 cal assault 80 c2b 60 ttb 20 ring muscle up C: Metcon (Time) Teams of 3 15 alt rounds for time 50′ db walking lunge SA oh (50/35) 15 push up D: Metcon (AMRAP – Reps) Floater – during the woirkouts teams of 3 accumulate 225 air squat 20 rope climbstotal reps 245Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3:00 row/ski at 70% 4 sets SPlit strict press with BB 3 mb push press throw; rest :90 ( 30/20, as high as possible, let ball fall to ground then reset after each rep) B: Split Jerk (7x 2 split jerk @ 70-75%; rest :90) C: Metcon (Time) GPP C- for time 21-15-12-9 db thruster (35/20) 12(15)-10(12)-8(10)-6(8) Chest to bar (pull-ups) Comp C- for time 21-15-12-9 db thruster (50/35) 6-5-4-3 BMU D: Metcon (AMRAP – Rounds) 3 sets 20 banded oh tri ext; rest :10 20 standing on band bicep curl (:02 eccentric); rest :20 :20 wall facing hs hold; rest :30 50′ sled push rest 1:00Read more