WOD

Announcements Please reserve your spot in class! We cap at 15 and our coaches need to be able to prep for class. If you have any issues with the WODIFY app please let Nate or Jamie know CrossFit Trivium – RECESS View Public Whiteboard RYWU: Warm-up (No Measure) 5:00 game of Dodge ball into 5:00 Game of pizza delivery W-U: Metcon (No Measure) 4 x 5 inch worms 10 squats 5 burpees then 1:00 couch and pigeon Skill: Metcon (No Measure) EMOM 9 Min 1 – 10 lunges each leg Min 2 – 10 squats Min 3 – 1:00 Wall sit RBL: Metcon (No Measure) 5x 10/8/6/4/2 Deadlifts Ss / w 5x 8 pullups WOD: Metcon (No Measure) 3 x AMRAP 2, 2:00 rest 5 iinchworms 10 pushups 15 squats RBWOD: Metcon (No Measure) 3 x AMRAP 3 rest 2:00 5 deadlifts 5 burpees 50ft lunge 6 deadlifts 6 burpees...
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Announcements Please reserve your spot in class! We cap at 15 and our coaches need to be able to prep for class. If you have any issues with the WODIFY app please let Nate or Jamie know CrossFit Trivium – CrossFit View Public Whiteboard B: Metcon (Time) Teams of 2 For time: 1 mile run (together) 75 synchro wall ball 50 synchro ttb 25 rope climb C: Metcon (Time) @ 20 min 10 alt rounds: (5 each) 10 db s2oh 50/35 50’ walking lunge 50/35 dbs 10 db cleans 50’ walking lunge D: Metcon (No Measure) Accessory / Bonus Accumulate 75 banded good mornings 75 glute bridges
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Announcements Please reserve your spot in class! We cap at 15 and our coaches need to be able to prep for class. If you have any issues with the WODIFY app please let Nate or Jamie know CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 way banded Hip stretch :30 each position wall shoulder stretch 1:00 w/ barbell 3 behind the neck strict press 3 behind the neck push press 3 behing the nek push jerks 3 Snatch balance 3 hang power snatch B: Power Snatch (2 x 10 touch and go @ 50-60%; rest 2:00) C: Clean and Jerk (2x 10 touch and go @ 50-60%; rest 2:00 (power)) D: Snatch Pull (3x 2 @ 100%; rest 2:00) E: Metcon (AMRAP – Reps) AMRAP16 3,6,9,12,15,18 – Barbell Thruster 6,12,18,24,30,36 – Calorie Row GPP: 95/65 Competitor: 115/80
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Announcements Please reserve your spot in class! We cap at 15 and our coaches need to be able to prep for class. If you have any issues with the WODIFY app please let Nate or Jamie know CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 30/20 cal bike (any) 25 ft lunge with a twist 25ft inchworm 25ft high kicks 25ft butt kickers 25 ft broad jumps B: Metcon (2 Rounds for time) 2 x 1500m row @5k pace; rest 2:00 C: Metcon (AMRAP – Reps) 3 sets 5 min on / 2:30 off 30/ 21 Calories on c2 bike 20 Dumbbell Bench Press 50/35’s 21/15 Calorie Ski Erg Remaining Time AMRAP sandbag cleans GPP: 100/75 Competitor: 150/100 *score is reps of sandbag cleanWaterfall start
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CrossFit Trivium – Specialty Cycle View Public Whiteboard Mobility Thoracic mobilization with varied grip, posterior hip capsule mobilization 2 min each side, ankle dorsiflexion mobilization 2 min each side Weightlifting overhead squats – 5 sets of 4 reps @ 68-74% Accessory double db push jerks to box-4 sets of 6-8 reps (light to moderate load) Weightlifting Snatch complex Emom every 2 min for 5 rounds – snatch high pull + power snatch from the ground + overhead squat build to moderate load Snatch complex Emom every 1.5 for 5 rounds 1 full snatch with the weight from the first emom Accessory 2 rounds NFT-10 -12 Bottoms up KB presses (light weight) after each set perform 75″ of double KB/DB Overhead carry – carry can be broken up as needed- rest until fully recovered after each set.
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