WOD

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 sets at 75% 200m run :30 HS hold :30 Bar hang B: Shoulder Press (4×6 @70-80% of last weeks single) C: Metcon (Weight) strict weighted pull up, 3×5; rest as needed D: Metcon (No Measure) Accessory / Strength RIng push up, 2×15-20 ; rest as needed (perform on dbs if needed) dub kb oh hold, 2x :30-:45; rest as needed E: Metcon (Time) 21-15-9 Floor Press 135/95 42-30-18 Chest 2 Ring row ( elevate feet or use inverted row bar set up )
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run then 3 rds with barbell 5 Deadlifts 5 hang cleans 5 front squats 5 s2oh B: Clean and Jerk (2 x 5 @ 70-75%; r 2:00 3 @ 80-82 %; r 2:00 1 @85) C: Front Squat (3×3(aim for 80-90%)) D: Metcon (Time) 5 rounds for time: 50’ SA oh hold walking lunge 50/35 10 TTB 50 DU
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CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) 3 min dodgeball or pizza game rest 1 min Animal walks – Frankensteins Duck walks Inchworm SPiderwalks Crab walks Bear crawls Skill: Metcon (No Measure) 4-5x :20 bar hang, :40 rest :30 wall walks, :30 rest :30 hanging knee raises, :30 rest :20 forward rolls, :1:40 rest WOD: Metcon (No Measure) Partner workout (alt rds) AMRAP 7 10 Box Jumps or step ups Bear crawl 25ft 20 lateral hops Crabwalk 25ft tag partner Game: Metcon (No Measure) Coach/Kids choice – # dependant
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) in 12 min with a partner accumulate 150 calories on a row/ski/bike/runner switch as much as you want rest the remainder once done B: Metcon (Time) Teams of 2 500’ sled push for time (4 45s men, 2 45s women) • Use small sleds C: Metcon (Time) 10 rounds for time: 5 ring muscle up 8 bbjo 30/24″ 11 ttb 14 cal assault 1 mile jog cool down
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CrossFit Trivium – CrossFit View Public Whiteboard A: Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip B: Squat Snatch (2×2 @ 70%, 2×[email protected]%, 2×1 @ 80%, 2 x 1 @ 85%) C: Overhead Squat (3×4-6 @ 65-70%; rest as needed) D: Metcon (AMRAP – Reps) 12 min amrap: 2,2,4,4,6,6,… climb HSPU Power clean and jerk 95/65#
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