CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run B: Metcon (Time) 10k TT bike erg C: Metcon (No Measure) 10 min easy spinRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 rds 10 reverse lunges 5 front squats 3 hang squat cleans B: Power Clean (5 x 2 PC + 1 hang squat clean) power clean + hang squat clean 5 x2+1 @ 80-84% of pc ; rest 2:00 (Complete as singles) C: Clean Grip Deadlift (5 @75% 3 @80% 3@85% 2@88% of clean) D: Metcon (AMRAP – Reps) 20 min emom :45 on / :15 off Cal echo Sit up Cal row Push upRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets 10 cal ski 20 shopulder taps 30 sec bar hang B: Bench Press (3 @ 75 2 x2 @ 80 , 85% 3x 1 @ 90+%) C: Metcon (Time) Skill / accessory accumulate 20 ring muscle up Or 30 false grip pull up + 30 ring dip C: Metcon (Time) Skill / accessory accumulate 20 ring muscle up Or 30 false grip pull up + 30 ring dip D: Metcon (2 Rounds for time) 2 rds for time 21-15-9 Cal ski Ttb Rest 1:1 E: Metcon (No Measure) Bonus Fitness / Accessory 3 sets: 20 banded bicep curl 20 banded tricep extRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets :30 ski 10 pass throughs 5 snatch balance 3 full snatch B: Power Snatch (5 x 2 PS + 1 Squat Snatch) 5 x 2 power snatch + 1 squat snatch @80-84% of power; rest 2:00 (Perform as singles) C: Snatch Pull (6x 1 snatch pull @100-104%; rest 1:00) D: Metcon (AMRAP – Reps) GPP and Competitor :90 on / :90 off X5 30 DU 10 power snatch 95/65 Amrap bfb in remaining time score is BFB E: Metcon (No Measure) Bonus Fitness / accessory strength 3 set: 50’ dub db oh carry :30 straight arm plank hold :30 hollow body holdRead 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 oh :30 Shoulder taps 5 pushups :30 Bar hang (active shoulder) R Mov: Metcon (No Measure) EMOM 9 1.) 100ft shuttle (down and back x 2) 2.) 10 burpees 3.) 50ft lunge (down and back x 1) RB L: Metcon (Weight) 5 x 5,5,4,4,3 – Bench Press ss/ 5 x 8 Toes to bar RWOD: Metcon (No Measure) Partner Workout 3 rds sled push down and back 5 Squats – change partners sled push down and back 5 burpees – change partners sled push down and back 5 Pushups – change partners RBWOD: Metcon (No Measure) 21-15-9 – Bench Press 100ft shuttle run after each set RBWOD: Metcon (No Measure) 21-15-9 – Bench Press 100ft shuttle run...Read more