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 (2×1 @ 80-85%) Every 2 min x 6 sets Sets ½- 3 clean @ 70-75% Sets ¾ – 2 clean @ 75-80% Sets ⅚- 1 clean 80- 85% C: Clean Grip Deadlift (4×3 @ 105% 1 RM clean; rest :90) D: Metcon (Time) For time: 20-15-10 Hspu Deadlift 225/155 *8 min cap Rest 2:00 E: Metcon (AMRAP – Reps) 5 sets: :30 amrap kb swing 53/35 Rest :30 :30...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run into 3 rds 10 pass throughs 3 strict press 3 push press 3 push jerks B: Push Jerk (Push jerk + split jerk 5x 2 + 1 @ 75-85% of PJ) C: Bench Press (10 :00 Build to a heavy 3 rep Then, 5×3 @ 85% ) D: Metcon (AMRAP – Reps) 5 x 2 min on / 1:00 min off 15/12 cal row 12 pull up Amrap burpee *Score is burpees E: Metcon (No Measure) Accessory / Strength 3 sets: 30 banded face pull 30 empty bb wrist ext. 1:00 straight arm plank Rest :60Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 10 pass throughs 5 snatch grip push press (BB) 5 Snatch Balance (BB) 5 hang snatch (BB) B: Snatch (2×3 @ 70-75%, 2×2 @ 75-80, 2 x 1 @ 80-85%) Every 2 min x 6 sets Sets ½- 3 snatch @ 70-75% Sets ¾ – 2 snatch @ 75-80% Sets ⅚- 1 snacth 80- 85% C: Back Squat (3×5 @ 75-80%) D: Metcon (Time) For time: 15-10-5 Thruster 95/65 30-20-10 TTB 60-40-20 Wall ball 20/14 *15 min cap Modify accordingly E: Metcon (No Measure) Accessory / Core 2 sets: 30 situp 1:00 side plank e/ side 1:00 sorenson hold Rest :60Read more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) 3:00 Pizza delivery game Rest 2:00 5:00 sled pushes (down and back) take turns Rest 2:00 3:00 pizza delivery game R S: Metcon (No Measure) Using a pvc pipe and a medball/bench 5 sets 3-5 front squats with PVC pipe to medball Rest :20 3-5 thrusters with pvc to medball Rest :20 3-5 push press with pvc pipe Rest 1:00 Teaching period WOD: Metcon (No Measure) EMOM 12 :30 work / :30 rest Min 1 – Front squats w/pvc Min 2 – push press w/pvc Min 3 – burpees Game: Metcon (No Measure) Coaches ChoiceRead more

CrossFit Trivium – CrossFit View Public Whiteboard B: Metcon (Time) Teams of 2 For time: 2k row 200 / 170 cal assault bike 200 / 170 cal row *1 partner working, :50 on / :10 transition / :50 on. Until work is completed *32 minute cap *3 minute rest C: Metcon (Time) 10 alt rounds: 10 alt db snatch 50/35 10 ttb 10 alt db hang C&j 5 bmu D: Metcon (No Measure) 3 sets: 20 bb curl 20-30 ghdsu 40 banded tri extRead more