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 Pushups 2.) 2 rope climb to standing 3.) :30 lunges RB L: Metcon (Weight) 5x 3 Front Squats ss/ 5 x 50ft Sled push RWOD: Metcon (No Measure) Sled push race 1st team to finish chooses game 3 x per person (50ft) 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

CrossFit Trivium – CrossFit View Public Whiteboard B: Metcon (AMRAP – Rounds and Reps) Murph prep Teams of 2 30 min amrap -alt rounds with partner. These should be faster than murph pace runs. Wear vest if tolerable. 200m run 10 pull up 20 push up 30 air squat C: Metcon (Distance) Rest 5 min 10 min easy run in vestRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2-3 sets 100m run 5 lunges each leg 25 ft duck walk B: Back Squat (5×5 @72-76 ; rest :90) C: Snatch Pull (3×2 @100%; rest :90) D: Metcon (AMRAP – Reps) GPP + Competitor 4 sets: :10 on / :50 off Tng power snatch @ 95/65 Rest 2:00 after the 4 sets then 4 sets: :10 on / :50 off Hang clean and jerk 115/85 E: Metcon (No Measure) Accessory / Bonus Fitness 3 sets 20 v-up 10 seated db press 10 strict ring dip Rest :60Read more

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