CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) :30 machine sprint (heart rate elevation) 10 Pass Throughs 10 around the worlds then w/ barbell 3 snatch pulls 3 snatch high pulls 3 muscle snatch 3 snatch balance 3 full snatch B: Snatch (2 x 1 @85-90%) Every 2 min x 9 sets Sets 1-3- 3 snatch @ 75-80% Sets 4-6, 2 snatch @ 80-85% Sets 7-9, 1 snatch @ 85-90% C: Back Squat (6x 2 @ 85% 1 set every :90) D: Metcon (Time) For time: 30 hang snatch 95/65 30 bfb 30 hang clean 95/65 14:00 cap E: Metcon (No Measure) Bonus Fitness / Accessory Accumulate 90 -Banded glute bridgeRead more

CrossFit Trivium – RECESS View Public Whiteboard Kid A: Warm-up (No Measure) 2 x each relay Sled push(on2) 50 ft, 25 jumping jacks Sled push(on2), 5 forward rolls Sled push(on2), 25 cherry pickers Sled push(on2), 5 burpees Kid B: Metcon (No Measure) 5 x DB Goblet squat x 10 ss/w 10 hrpu Kid C: Metcon (No Measure) EMOM 12 Min 1 – :25 mountain climber Min 2 – :25 squat hold Min 3 – :25 high plank Min 4 – :25 shuttle run Min 5 – :25 burpeesRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets :20 sprint 10 – pass throughs 5 ohs 5 front squats B: Metcon (Time) 12 days of Christmas 1- squat clean thruster 135/95 2- BMU/ x2 C2B/ x4 Pull-Up 3- Bar Facing burpee 4- Power Snatch 135/95 5- HSPU 6- Shoulder To Overhead 135/95 7- Toes To Bar 8- Front Squat #135 9- Push Up 10- Air Squat 11- Cal machine (any) 12- Deadlift 135/95 ORDER 1 2,1 3,2,1 4,3,2,1 5,4,3,2,1 etcRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run into 2 rds 10 jump squats 10 pushups B: Metcon (4 Rounds for time) 4 x 1000m row @ 5k pace; rest 2:00 Start @ :02 slower than 5k pace, cut :01 per set C: Metcon (No Measure) 2 sets: 800m run 40 ghdsu Rest 3:00, reverse order on second round • Scale ghdsu volume appropriately as the ski interference will impact them substantially for someRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run into 3 clean pulls 3 clean high pulls 3 muscle cleans 3 elbow rotations 3 front squats 3 hang squat cleans B: Clean (6 x 1 @ 80-85%) Clean ( power or squat ) Every 2 min x 4 sets 3 Cleans @ 75-80% Every :90 x 6 sets 1 Clean 80- 85% Score your 6×1 C: Clean Grip Deadlift (4×2 @ 110% 1 RM clean; rest :90) D: Metcon (AMRAP – Rounds and Reps) 12 min amrap 10 Deadlift 115/85 5 Power snatch 115/85 15 Toes To Bar E: Metcon (No Measure) Bonus Fitness / Accessory 3 sets: :30 hollow body 20 ring push upsRead more