CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run 3 rds “cindy_” (5 pullups, 10 pushups, 15 squats) B: Metcon (Time) 10k Bike erg for time C: Metcon (No Measure) Core Circuit 4-5 rds 20 hollow rocks 1:00 plank (high) 10 ghd situps 1:00 plank (low) 10 TTB rest as neededRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets (1st with bar then add weight) 5 clean grip DL 4 Hang power cleans 3 front squats 2 squat cleans B: Clean (build to a heavy clean in 10:00) C: Weighted Pull-ups (3×3 weighted pull up @ moderate weight) D: Metcon (Time) GPP 4 rounds for time 20 – Pushups 10 – pullups 5 squat cleans @ 70% of above Competitor 4 rounds for time 20 – HSPU 10 – chest to bar 5 squat cleans @ 75% of aboveRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 rds 20 shoulder taps (10 each) :30 bar hang 5 pushups 3.1.1 tempo B1: Bench Press (build to a heavy 3 rep – 15 min superset with) B2: Metcon (Weight) 3x 10 single arm db row ahap; rest :60 C: Metcon (AMRAP – Rounds) GPP EMOM 25 Min 1 – 10/8 cal bike Min 2 – 10 box jump overs (24/20) (step down) Min 3 – 12/8 cal ski erg Min 4 – 12 TTB Min 5 – Rest Competitor EMOM 25 Min 1 – 15/12 cal echo bike Min 2 – 10 box jump overs(30/24) (step down) Min 3 – 15/12 cal ski erg Min 4 – 15 TTB Min 5 – restRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets :20 couch stretch each leg :20 pigeon each leg 10 pass throughs 3 snatch balance 3 OHS B: Back Squat (6×3@80-85%) C: Snatch (3x 5 @70%; rest :90) D: Metcon (AMRAP – Reps) GPP AMRAP 9 50/40 cal machine 30 DB Box Step ups (24’20)(50/35×1) 20 Alt DB Snatch * remaining time, burpee to 6″ target Competitor AMRAP 9 50/40 cal row 30 DB Box Step ups (24’20)(70/50×1) 20 Alt DB Snatch * remaining time, burpee to 12″ target score is burpeesRead more

CrossFit Trivium – RECESS View Public Whiteboard RWU: Warm-up (No Measure) Dodgeball – 3 x 2 min games then 3 min Pizza Delivery RBWU: Metcon (No Measure) 3 rds 10 Plate ground to overhead :30 Squat hold 20 Duck walk steps :30 Bar hang R Mov: Metcon (No Measure) EMOM 9 1.) :30 wall sits 2.) 10 hand release pushups 3.) :30 up downs (burpee no pushup) RB L: Metcon (Weight) 5x 3 Push Press ss/ 5 x 10 Box Jump overs RWOD: Metcon (No Measure) for time 8 min AMRAP 25ft sled push 5 burpees 25 ft sled push 10 lunges :30 rest RBWOD: Metcon (AMRAP – Reps) AMRAP 9 8 wall walks 50 ft sled push 6 wall walks 50 ft sled push 4 wall walks 50ft sled push 2 wall walks 50 ft sled push max burpees in remaining time GAME: Metcon (No Measure) Coaches ChoiceRead more