WOD

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 sets :30 high plank 10 shoulder taps each 5 pushups B: Bench Press (Build to a heavy single in 12 min) C: Metcon (Weight) Strength / Accessory 4 sets: 10 seated db press ( light, perfect ROM) 10 strict chin up 10 alt gorilla row 10 db bench D: Metcon (AMRAP – Rounds and Reps) GPP 15 min amrap: 200m run 300m row COMP 15 min amrap: 200m run 300m ski E: Metcon (No Measure) Bonus fitness/ cool down 2 sets: 40 banded face pulls light (full ROM) 40 empty bb strcit press (light) Cooldown :30 each 4 way banded shoulder 1:00 active bar hang 30 face pulls w/ band
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 200m run 10 bootstrappers 5 elbow rotations w/ barbell 5 front squats B: Front Squat (5×3 @80-82%; rest 2:00) C: Metcon (AMRAP – Rounds) EMOM 10 3 power clean 95/65 3 hang squat clean 3 s2oh if 95/65 is too heavy, choose a weight you can cycle efficiently. Score is rds completed D: Metcon (Time) 3 Rounds for Time: GPP: 30 wall ball 20/14 50 DU 30/25 cal machine COMP: 30 wall ball 30/20 100 DU 30/25 cal row 10:00 cap E: Metcon (No Measure) Bonus Fitness / Cool Down 1 set: :90 amrap v-up :accumulate :45 hanging L sit 60 seated pike lifts Cooldown: 1:00 at each Couch stretch Pigeon stretch Seated Straddle Standing hamstring
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CrossFit Trivium – RECESS View Public Whiteboard A1: Warm-up (No Measure) 5:00 amrap 25ft lunge 10 squats 25ft lunge 5 burpees rest 1:00 4:00 amrap Dodgeball if hit or ball caught, 5 situp pnalty before going back in A2: Warm-up (No Measure) 3 rds 10 plate g2oh 10 oh lunges 10 plate sit-ups 100ft shuttle run Then Couch and pigeon stretches :30 each B1: Metcon (No Measure) EMOM 9 Min 1 – 3 sec slow squat x 8-10 Min 2 – Sumo deadlift high pull(angry gorilla) x 8 (w/ medball) Min 3 – :30 shuttle run (25ft shuttles) B2: Metcon (No Measure) In 5 sets SA Thruster x 8 each DB’s for everyone – core stability focus Ss/ w 8 burpee box jump overs (18 – 24″ dependant on individual) C1: Metcon (No Measure) 3 sets 1:00 wall sit rest :30 1:00 Sled push rest :30 1:00 plank rest 1:00...
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CrossFit Trivium – CrossFit View Public Whiteboard B: Metcon (Weight) teams of 2 build to a heavy ohs in 10 min max effort wall sit @10 min max effort elbow plank @ 15 min *running clock score is combined weight wall sit and plank in comments C: Metcon (Time) Team of 2 20 rounds for time: Alternating 3 power snatch 135/95 3 hang power snatch 3 ohs C: Metcon (Time) Team of 2 20 rounds for time: Alternating 3 power snatch 135/95 3 hang power snatch 3 ohs
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 x 200m run 25 ft banded lateral steps 10 Banded squats 25ft banded lateral steps 10 banded squats On the steps, face the same way for all. B: Back Squat (10×2 @90-95%; rest as needed) back squat (to box hip crease @ parrallel) C: Bulgarian Split Squat (4×16 bulgarian split squat e/ side; rest :10 bt) D: Metcon (Time) GPP 5 rounds for time: 20/15 cal c2 (any) 20 push up 20 air squats 10 CTB or Pullups COMP 5 rounds for time: 20/15 cal c2 bike 20 push up 20 air squats 5 ring muscle up 20:00 cap D: Metcon (No Measure) Bonus Fitness accumulate 12 rope climb accumulate 2:00 hang on pull up bar
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