CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 6:00AMRAP 3 strict pull ups 6 air squats at a 33X1 tempo 9 calorie bike/row/ski into coach led snatch warm-up B: Power Snatch (6x 3 snatch pull + 3 hang snatch + 3 ohs @ 65-75% ) 6 sets of 3 snatch pull + 3 hang snatch + 3 ohs @ 65-75% of POWER SNATCH C: Clean Pull (3×3 @ 102%; rest 2:00) D: Metcon (Time) GPP 5 rounds for time: 15 pull up 15 wall ball 20/14 15/12 cal Bike erg or row * 20 min cap Competitor 5 rounds for time: 20 pull up 20 wall ball 20/14 20/15 cal echo * 20 min capRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 0:30s couch stretch each leg 0:30s thread the needle each arm 0:30s alternating b/w cat & cow into 2 sets 10 cal bike 5 burpees B: Metcon (10 Rounds for time) 10 sets: 300 m row @ ( :02-:04 faster than 2k tt pace) Rest :60 C: Metcon (AMRAP – Rounds) Alt emom x12 Min 1 – 14 alt db hang clean and jerk 50/35 (1 DB) Min 2 – 15/11 cal bike Min 3 – 14 burpee Rest 3:00 Alt emom x9 Min 1 – 12 alt db snatch 70/50 Min 2 -15/11 cal ski Min 3 – 10 bbjo 24/20Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets 5 goblet squats with a plate at a 33X1 tempo 0:20s hollow hold into coach led dynamic hip and wrist mobility into Coach led barbell snatch warm up B: Squat Snatch (6×1.1 @ 75-80%; rest 2:00) 2 single sq. snatch (drop between) for 6 sets C: Front Squat (3×3 @ 80-85% ; rest :90) D: Metcon (Time) GPP 10 rounds for time 6 ohs 75/55 6 bfb * 10 min cap Competitor 10 rounds for time 6 ohs 95/65 6 bfb * 10 min cap E: Metcon (No Measure) Bonus Fitness / Core for quality 20-30 ring / bar muscle up 70-100 ghdsuModifications: Muscle ups – CTB, Pull-ups, strict pull-ups GHD’s – V upsRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 way shoulder stretch 0:20s each way into 2 sets 10 ground to overhead with a plate (25/15) 3 push press 3 push jerk 3 split jerk B: Push Jerk (5x 2 push jerk + 1 Split jerk @ 80-85% of pj) 2 push jerks and 1 split jerk for 5 sets work off of push jerk #’s C: Metcon (2 Rounds for time) GPP 2 x 21-15-9 Db bench 50/35 deadlift 185/105 Rest 3:00 Competitor 2x 21-15-9 Db bench 50/35 deadlift 225/155 Rest 3:00 D: Metcon (No Measure) 2 rounds for quality 15 wall walk 5 rope climbModifications: Wall walks: lower number and work on movement Rope climbs – strict pullups x 3 (use band if needed) E: Metcon (No Measure) Bonus FItness / Forearms 4 sets: 20 empty bar wrist ext 20 empty bar wrist flexion :20...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 6:00 AMRAP 0:20s pigeon stretch each leg 10 glute bridges 5 air squats at a 33X1 tempo 10 line hops B: Back Squat (1×5 @ 80% 3×3 @85%) C: Squat Clean (4×1.1 @ 75-80% of squat clean) complete 2 singles for 4 sets D: Metcon (AMRAP – Rounds and Reps) GPP and Competitor: 14 amrap: 12 power snatch 75/55 24 du 9 ttb Rest 3 minModifications: Power snatch: lower weight(PC if injured) Double unders: 2 x doubles(48) TTB – Hanging knee raises, toes to rig E: Metcon (No Measure) GPP and Competitor 4 sets: 50’ single arm oh lunge 50/35; rest 1:00 ( switch @25’) 20 (10/10) UB single arm thruster 50/35 ; rest 3:00 1 DB for bothRead more