CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 10 min easy spin B: Metcon (Distance) 10 min 1min @ 10k pace 1min easy C: Metcon (Distance) 3 sets 3 min @ 102-105% ftp of 10k pace 2 min offRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets :30 bike :20 front rack barbell hold (stretch) 5 front squats 3 power cleans B: Power Clean (power clean + h. squat clean 5×1+1@ 72-76;rest 60s) C: Clean Grip Deadlift (3×3 @70-75%; reset e/ rep) D: Metcon (Time) GPP 4 rounds for time 25’ single db lunge (50/35lb)(farmer’s carry) 10 push up 25’ single db lunge (50/35lb)(farmer’s carry) 10 ttb Competitor 4 rounds for time 25’ Double db lunge (50/35lb)(farmer’s carry) 15 push up 25’ Double db lunge (50/35lb)(farmer’s carry) 15 ttb Accessory: 3 sets: 20 band pull aparts 5 bird dogs each side 30s sandbag bear hold (100/75)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 rds 200m run or 250m ski 10 each shoulder taps 5 pushups B: Bench Press (4×5 @ 85% of last weeks 3 rep) C: Metcon (Time) 10 sets: 1 rope climb 4 hspu 8 burpee to target Rest :60 after each round Total time with rest. Waterfall Start D: Metcon (No Measure) Strength / Accessory Work 3x 10 db prone row 10 parralette push up 10 alt db curl Rest :60Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 way shoulder stretch :20 each spot into 10 pass throughs 10 around the worlds then w/ barbell 3-5 each SG Push press SG Push jerk Snatch Balance Hang Squat snatch B: Power Snatch (5x 1 power snatch + 2 hang snatch @72-74% of PS) C: Snatch Balance (3x 1+2 snatch balance /ohs @72-78 power snatch) D: Metcon (5 Rounds for time) GPP 5 sets: 15 cal bike 10 ohs 75/55 10 CTB or pullups Rest :90 Competitor 5 sets: 15 cal echo 10 ohs 95/65 5 bmu Rest :90 E: Metcon (No Measure) Bonus Fitness / Core 2 set: :30 lsit hold :30 side plank each sideRead 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 100ft shuttle run 50ft Lunge 10 pushups 5 pullups R Mov: Metcon (No Measure) EMOM 9 1.) 10 squats (coach led) 2.) 2 wall walks 3.) :30 lateral hops RB L: Metcon (Weight) 5x 3 Front Squats ss/ 5 x 50ft Sled push RWOD: Metcon (No Measure) Obstacle course 2-3 x RBWOD: Metcon (Time) 3 Rds for time 10 DB deadlifts 10 DB Squats 5 box jumps 100m runner GAME: Metcon (No Measure) Coaches ChoiceRead more