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

CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) Animal Walks (down and back) Inchworm w/ pushups Lunges with twist high kicks broad jumps bear crawl Crab walk rest 1 min 3 min amrap Dodgeball RBwu: Warm-up (No Measure) 3 min bike/ski/row 3rds 10 kossach squats :30 squat hold 10 Medball cleans :30 Med bal oh hold Skill: Metcon (No Measure) 5 sets 10 lunges each leg w/ a plate rest 2 min 5 x 10 Med ball dl RBL: Metcon (No Measure) 5×3 Back Squats (form focus) Ss / w 5x 3/3 Pullups = 3 ttb WOD: Metcon (No Measure) 4 sets 100m run 1:00 plank 20 jump touches 1:00 wallsit RBWOD: Metcon (No Measure) 3rds 10/8 cal row 20 abmat situps 30 Lunges Game: Metcon (No Measure) Kids choice!Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) With a light plate: 2 sets 10 goblet squats 10 cossack squats each leg 5 burpees 10/8 cal ski B: Metcon (Time) Teams of 2 GPP 6 alt rounds: (3/3) 10 ohs 95/65 10 bfb Competitor Teams of 2 6 alt rounds: (3/3) 10 ohs 135/95 10 bfb rest 6:00 C: Metcon (Distance) For time: 21 min running clock 0:00-7:00 max distance row 7:00-14:00 max distance ski 14:00-21:00 max distance run (outdoor or air runner) Alternate partners as needed Teams can start on any machine.Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 way shoulder stretch :15s each way into 2 sets 10 ring rows 10 line hops into Coach led barbell snatch warm-up B: Power Snatch (6 x 3 (1 + 2) @ 70-80%) 6x 1 snatch pull + 2 power snatch,( drop btw) @ 70-80% power snatch C: Snatch Pull (4x 2 @ 102%; rest 2:00) D: Metcon (AMRAP – Rounds and Reps) GPP 20 min amrap: 50 wall ball 20/14 100 DU (200 singles) 7 burpee pullups Competitor 20 min amrap: 50 wall ball 20/14 100 DU 7 ring muscle up – (bar if no ring) E: Metcon (No Measure) Accessory / Strength 4 sets: 20 alt arm hammer curl 40 tricep extension 20 alt leg v- upRead more