WOD

CrossFit Trivium – RECESS View Public Whiteboard RYWU: Warm-up (No Measure) 5:00 game of Dodge ball into 3 rds 5 squats 5 situps 5 pushups W-U: Metcon (No Measure) 4 x 5 inch worms 10 squats 5 burpees then 1:00 couch and pigeon Skill: Metcon (No Measure) 5 sets 100ft shuttle run 10 Squats 50ft Sled push 10 Burpees RBL: Metcon (No Measure) 5x 10/8/6/4/2 Deadlifts Ss / w 5x 8 pullups WOD: Metcon (No Measure) 3 x AMRAP 3 rest 2:00 5 burpees 50ft lunge 6 burpees 50ft lunge 7 burpees 50ft lunge 8 burpees 50ft lunge RBWOD: Metcon (No Measure) 3 x AMRAP 3 rest 2:00 5 deadlifts 5 burpees 50ft lunge 6 deadlifts 6 burpees 50ft lunge 7 deadlifts 7 burpees 50ft lunge 8 deadlifts 8 burpees 50ft lunge Game: Metcon (No Measure) Kids choice!
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200 m run then Clean barbell warmup 3 reps at each position B: Metcon (Time) Heavy grace 30 clean and jerks for time @ 225/155 ● 5 min cap Rest 5: 00 choose a challenging weight if not 225/155 C: Metcon (Weight) 10 min to build to a heavy 3 rep front squat (90% cap on 3 rep) Rest 5 min D: Metcon (Time) 1:30 / :30 transition 2k row 200 wall balls 20/14 – 1 partner on each implement, continue until work is doneone rows one wall balls for 1:30 then :30 rest and change implements
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 rds :30 wall shoulder stretch :20 bar hang 3 strict press 3 push press *add weight each rd B: Push Press (Push Press 5×3 @ 85%) C: Deadlift (5 x 1.1) Deadlift 5×1.1 @ 80-85%; rest :10/2:00 ● Drop each rep D: Metcon (3 Rounds for reps) 5 min on / 2:00 off x 3 30/21 cal assault 20 alt db snatch 50/35 amrap bbjo 24/20score is burpee box jump overs E: Metcon (No Measure) Accumulate 100 Banded good morning Accumulate 50 Ring row
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run into 2 rds 10 jump squats 10 pushups 5 inchworms B: Metcon (8 Rounds for time) Thursday 8 x 200m row afap; rest :90 btw C: Metcon (AMRAP – Rounds and Reps) 25 min amrap: 100’ torque tank drag 5 weighted pull up @ 53/35 100’ torque tank push 5 strict deficit hspu ( deep as tolerable in 1 set ) 100’ sandbag bear hug carryStart at tank or sandbag
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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: Clean (2 x 1 @90-92%) Clean ( power or squat ) Every 2:00 min x 6 sets Sets 1/2- 2 clean @ 80-85% Sets 3/4, 1 clean @ 85-88% Sets 5/6, 1 clean @90-92% C: Clean Pull (Pause clean pull 3×2 @102% 1 RM clean; rest :90 – ) D: Metcon (6 Rounds for time) 6 sets: 20/15 cal row 5 ring muscle up (or 15 c2b) 20 wall ball...
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