WOD

CrossFit Trivium – CrossFit View Public Whiteboard A: Clean Barbell Warm Up (No Measure) 1 round: Coach led 3 power shrug 3 high elbows 3 Muscle Cleans 3 strict Press 3 Elbow Rotations 3 Front Squats Then: 1 time through ** SHOULD HEAR YOUR FEET ** Position 1 3 high hang Power cleans (dip, pull) Position 2 (dip + hinge, shoulders over the bar) 3 hang power cleans Position 3(shoulders over the bar), then 2 3 hang Power cleans B: Power Clean + Power Jerk (3 x 3 AFAP @85%; rest 2-3 min) Power Clean + Push/Power Jerk C: Front Squat (3×5 @30×1 tempo AHAP w/ perfect mechanics) TEMPO SQUAT NUMBER SEQUENCE. TODAYS 30×1 First Number (3)– The first number refers to the lowering (eccentric) phase of the lift. The Second Number (O)– The second number refers to the amount of time spent in the bottom position of the lift...
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run 2 rds cindy (5 pullups, 10 pushups, 15 air squats) 200m run 2rds 5 hspu :30 active hang Metcon (2 Rounds for time) Teams of 2 2 rounds for time: 100 pull up 60 situps 40 hspu 20 deads 225/155 @30 400m run 50 push up 300m run 40 pushup 200m run 30 push up Easy cool down/stretch with remaining time
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run into EMOM 6 Min 1 – :30 each leg calf stretch MIn 2 – :30 each leg runners (hip stretch) Metcon (7 Rounds for time) **** wear hr monitor if possible, maintain 80%+ during work, recover heart rate as low as possible during recovery. This is NOT a sprint.. 7 sets: 400m run 500m row Rest 2:00 *Alt starting on run and row e/ round, keep splits the same or increase pace across
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