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 – CrossFit View Public Whiteboard A: Warm-up (No Measure) 6-minute AMRAP: 0:30s pigeon stretch each leg 10 glute bridges 5 ring-rows 5 air squats at a 33×1 tempo B: Back Squat (2×8 @ 75% 2×4 @85%) C: Metcon (Time) squat clean 20 for Time @70% of 1 rm power clean D: Metcon (AMRAP – Rounds and Reps) GPP 7 min amrap 7 power snatch 95/65 3 burpee c2b Competitor 7 min amrap 7 power snatch 95/65 3 bmu Rest 3 min E: Metcon (AMRAP – Reps) 4 sets: 16 alt step back lunge ( front rack) (95/65); rest 1:00 Max UB thruster (-2); rest 3:00The (-2) means go max effort minus 2 reps, so 96% not 100% Score is total thrustersRead 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

CrossFit Trivium – RECESS View Public Whiteboard RYWU: Warm-up (No Measure) 5:00 game of Dodge ball into 3 games of lava W-U: Metcon (No Measure) 4 x :30 bike 5 pushups 10 squats then 1:00 couch and pigeon Skill: Metcon (No Measure) 5 sets 100ft shuttle run relay 50ft Sled push relay 100ft shuttle run RBL: Metcon (No Measure) 5x DB Hang Squat Cleans 5 x 8 Ss / w 5x 6 Burpee box get overs WOD: Metcon (No Measure) Death by Burpees * remaining time wall sit each min RBWOD: Metcon (No Measure) Death by Thrusters (DB) remaining time each min, DB facing burpees Game: Metcon (No Measure) Kids choice!Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) :90 seconds any machine to increase heart rate then 4 ways shoulder stretch 10 pass through 10 around the world 10 cherry pickers with plate 10 alt cossack squat with plate in front (all above around 10 min) B: Metcon (Time) GPP Teams of 2 4 rounds for time: 12 Single Arm Devil Press 50/35 24 call erg (athletes choice) Split work Competitor Teams of 2 4 rounds for time: 12 Devil Press 50/35 42 cal erg (athletes choice) split work Rest 6 minutes before starting next workout C: Metcon (Time) GPP and Competitor Teams of 2 For time: 2k row 40 push ups 20 pull-ups 1k row 40 hand release push-ups 20 pull ups 500m row 40 hand stand push ups 20 pull-ups Split work any wayRead more