WOD

CrossFit Trivium – CrossFit View Public Whiteboard A: Metcon (Time) EMOM 5 Min 1 – :30 runner stretch each MIn 2 – :30 calf stretch each Min 3 – :30 squat hold Min 4 – :30 bar hang Min 5 – 200m sprint Teams of 2 For time: 800m run (together) 100 synchro air squats 100 cal assault ( 70 for F/F, 85 for M/F) @20 min B: Metcon (Time) 10 alt rounds for time: 12 deadlift 135/95 9 hang power cleans 6 s2oh @40 10 min easy cool down jog stretch with remaining time
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CrossFit Trivium – CrossFit View Public Whiteboard A: Burgener (No Measure) Burgener warmup Conduct 3 repetitions each of the following movements for 1 round w/ PVC – Snatch Pull (SPEED THROUGH THE MIDDLE) – Snatch High Pull (KEEP THE BAR CLOSE) – Muscle Snatch (FAST TURNOVER) – Jump and Land (FOOTWORK) – Hang Power Snatch Skill Transfer – BTN Press: (OVERHEAD STRENGTH) – OH squat: (CORE STRENGTH) – Heaving sn bal: (FAST HANDS, NO FEET) – sn balance no dip: (FAST HANDS FAST FEET) – sn balance with dip: (FAST HANDS FAST FEET) B: Snatch (Squat snatch, 2-3 emom x 5 min @ 225/155 or 75%) C: Metcon (AMRAP – Rounds and Reps) 20 min amrap: 6 ring muscle up 12 power snatch 95/65 60 DU D: Metcon (No Measure) Accessory 2-3 sets: 10 db incline bench press 30 banded face pulls Rest :30
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) E5MOM 15 400m run 15 Plate ground to oh 15/10 10 Banded Good Mornings 5 strict pullups B: Metcon (Calories) 10 min max cal row C: Metcon (No Measure) Accessory 5 sets: :20 hollow body hold :20 arch body hold :20 side plank e/ side :20 front plank Rest :60 Crossover symmetry (recovery protocol, focus on scapular control)
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) alt emom x 15 1- 12/9 cal c2 bike 2- 20 alt step back lunge 3- 150m jog 4- 15 push up 5- 20 lateral line hop B: Metcon (No Measure) conga line depth drop practice (10-20″ drop max, focus on landing mechanics), 5-10 reps per athlete C: Clean Grip Deadlift (5×1 CG @ 90%+; rest as needed) D: Metcon (2 Rounds for reps) 5 min amrap: 10/7 cal c2 bike 8 c2b 4 ohs 115/85 Rest 4 min 5 min amrap: 30/21 cal c2 bike 24 c2b 12 ohs 115/85
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 500m row or ski 75% then 3 rds 3 seal pushups 5 regular pushups :20 bar hang B: Bench Press (3×8 @ 60%, 2×3 @ 80%, 1 @ 90%; rest 2:00) C: Metcon (No Measure) 3x SA DB bent over row 3×8-10 per side; rest :30 strict SHSPU 3x 5-10 ( add deficit if possible ); rest :30 3×8-10 weighted sit up: rest 1:30 D: Metcon (Time) For Time 21-15-9 ttB Cal Ski erg
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