CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Stretching: 0:45s couch stretch each leg 0:45s downward dog 0:45s upward dog 0:45s into 2 sets 25” broad jump 25” alternating spider man stretch B: Metcon (4 Rounds for time) 4 sets: 250 row @ 5k pace 250 row @ 5k -3 pace 250 row @ 2k pace Rest 2:00 C: Metcon (No Measure) Bonus Fitness / Skill 1 sets: 60 alt db snatch 50/35 Rest :60 3:00 wall sit Rest :60 100 cal ski @ moderate paceRead more

CrossFit Trivium – Specialty Cycle View Public Whiteboard Weightlifting Bench press 4 sets of 6 (10-15 pound heavier than previous week) super set with seated military presses 6-8 reps as heavy as good for form allows rest as needed between sets Clean and jerk complex- 1clean grip dl +1 mid hang clean pull + 2 mid hang power cleans From the last weight lifted from the ground perform 3 shoulder to over at the weight you finished for 4 rounds 4 rounds – as heavy as possible suitcase carry for 1min- into 1 min L-sit hold on parallels or hanging – 1 min of wall sit holds with plateRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets 15 empty bar bent over row 5 inchworms into Coach led barbell snatch warm-up B: Squat Snatch (5×1 @ 85-88%; rest 2:00) C: Front Squat (2x 15 @ 45% ; rest :90) D: Metcon (Time) GPP for time 21-15- 9 Deadlift 185/135 Pullups Competitor for time 21-15- 9 Deadlift 275/205 C2b E: Metcon (No Measure) Bonus Fitness / Accessory for quality: GPP: 25 strict pull ups 75 ab-mat sit ups Competitor: 12 rope climb 100 ghdsuRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 way shoulder stretch – 0:15s each way into 3 sets 10 pass-throughs 10 line hops into 2 sets 3 strict press 3 push press 3 push jerk 3 split jerk B: Push Press (2×6 @ 75% 2×3 @85%) C: Split Jerk (4x 1 @ 85% of split jerk) D: Metcon (AMRAP – Rounds and Reps) GPP 6 min amrap 6 db box step overs 24/20 (1 DB) 3 devil press 50/35 (1 DB) 36 du or 72 singles Competitor 6 min amrap 6 db box step overs 24/20 (2 DB’s) 3 devil press 50/35 (2 Dbs) 36 du E: Metcon (No Measure) Bonus Fitness / Accessory 2 sets: 30 bj step down 24/20″; rest :30 15 wall walk Rest as neededRead more

CrossFit Trivium – Specialty Cycle View Public Whiteboard Weightlifting Front squats 5 sets 3 reps (10-15 heavier than previous week) super set with Cossack Squats 4 reps at 33 x 1 tempo light weight 3 sets of 3 reps of behind neck strict press as heavy as possible while keeping good form Snatch complex -1snatch grip RDL + low hang high pull + 1 mid hang squat snatch – build to 70-73% build to a heavy double power snatch from the weight that you finished it doesn’t have to be touch and go 3 rounds- over head plate carry from 30secs to 1min- paired with 75′ bear crawl and a 30 sec -1 min dip hold. Rest as needed between setsRead more