CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 25 ft inchworm w/ pushup 10 shoulder taps each 25 ft walking hamstring stretch 10 shouldr taps each :30 bar hang B: Bench Press (5 @ 70 3 @ 80 2×2 @ 90 Of 1 rm bench) C: Metcon (No Measure) Skill / Accessory 3x 15 ttb 15 strict hspu (add abmats as needed) 15 false grip ring row 15 strict ring dip ( add band or bench dips) Rest as needed D: Metcon (Time) GPP 4 rounds for time 20/15 cal ski 10 s2oh 95/65 35 du or 70 singles Competitor 4 rounds for time 20/15 cal ski 10 s2oh 115/85 65 duRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run into 10 passthroughs then 5 snatch balance 5 OHS 5 hang power snatch repeat x 3 (next two rds w/ barbell) B: Power Snatch (6 x 1 PS + 1 Hang Squat Snatch76-82%) C: Snatch Pull (4 x 2 @ 95-102%) D: Metcon (4 Rounds for time) GPP 4 rds (each rd for time) 15/12 cal bike 10 Power Snatch 95/65 16 ctb or pullups rest 1:1 Competitor 4 rds (each rd for time) 20/15 cal echo bike 10 Power Snatch 115/85 8 BMU rest 1:1 *1st and 3rd rds start with bike 2nd and 4th start with BMU E: Metcon (No Measure) Bonus Fitness / Accessory 3 sets: 10 DB Arnold Press :30 hollow body hold :30 wall supported HS holdRead more

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