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...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) :30 bike sprint into 2 rds 3 strict press 3 push press 3 push jerks 3 split jerks :15 bar hang B: Split Jerk (Push jerk + split jerk 6x 2 @ 70-75% of split jerk) The 2 reps are (1 push jerk and 1 Split jerk) for a total of two reps C: Bench Press (4×3 @ 85%) D: Metcon (AMRAP – Rounds and Reps) 15 min amrap: 15 s2oh 115/85 15 ttb 30 DU E: Metcon (No Measure) 4 sets: 10 prone db row ( elevated benches ) 10 wall walk 15 back extensionRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run or 1:00 machine then :30 at each – 4 way banded shoulder stretch then 2 x 10 pass throughs 10 around the worlds 3 SG push press 3 snatch balance 3 hang power snatch B: Snatch (2 x 1 @ 90-92) Every 2:30 min x 6 sets Sets 1/2- 2 snatch @ 80-85% Sets 3/4, 1 snatch @ 85-88% Sets 5/6, 1 snatch @90-92% C: Back Squat (4×3 @85-90%; rest as needed) D: Metcon (AMRAP – Rounds and Reps) 6 min amrap: 5 power snatch 95/65 5 lateral burpee over bar E: Metcon (No Measure) 3 sets: 1:00 amrap sit up 1:00 bent knee hollow body holdRead more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) 4 x 5 inch worms 10 squats 5 burpees then 1:00 couch and pigeon RBwu: Warm-up (No Measure) 3 min bike/ski/row 3rds 5 1, 3/4 squats 10 kips 15 plate oh squats Skill: Metcon (No Measure) 5 sets 6 burpees 8 air squats 10 Box jumps (plate Jumps) RBL: Metcon (No Measure) 5x 50ft DB Lunges Ss / w 5x 10 Toes to bar or knee raises WOD: Metcon (No Measure) 3 rds for time 10 Medball over box 100 ft shuttle run 5 hrpu 100ft shuttle run RBWOD: Metcon (No Measure) Mini-Murph For time 400m run (340 air runner) 10 rds 5 pullups 10 pushups 15 squats 400m rune (340 air runner) Game: Metcon (No Measure) Kids choice!Read more

CrossFit Trivium – CrossFit View Public Whiteboard B: Metcon (Weight) Teams of 2 In 10 min build to a heavy complex for total load btw partners -1 snatch balance + 3 ohs Rest 5: 00 C: Metcon (AMRAP – Rounds and Reps) 20 min amrap: 100 OHS 95/65 100 TTB 100 cal row *break as needed – 1 partner workingRead more