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

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run into 3 sets 3 strict press 3 push press 3 push jerks 3 split jerks :15 OH HOLD B: Push Jerk (5 x 1 PJ + 1 Split Jerk 80-85%) Push jerk + split jerk 5x 1 + 1 @ 80-85% of push jerk C: Bench Press (BB bench press 3×3 @ 90% of last weeks heavy 3 rep) D: Metcon (4 Rounds for time) 4 sets: 15 pull up 15 hspu 15 bbjo 24/20″ Rest :90 btw sets D: Metcon (4 Rounds for time) 4 sets: 15 pull up 15 hspu 15 bbjo 24/20″ Rest :90 btw sets E: Metcon (No Measure) Bonus fitness / Accessory 3 sets: 15 seated db arnold press 10 wall walk 1:00 straight arm plankRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) :30 machine sprint (heart rate elevation) 4 way shoulder stretch w/ band :30 each then w/ barbell 3 snatch pulls 3 snatch high pulls 3 muscle snatch 3 snatch balance 3 full snatch B: Snatch (6 x 1 @ 80%-85%) Every 2 min x 4 sets 3 snatch @ 75-80% Every :90 x 6 sets 1 snatch 80- 85% C: Back Squat (5 x 2 @ 80% ( speed + quality movement focus)) D: Metcon (AMRAP – Reps) 5 sets: 2:00 on / 1:00 off 20/15 cal row (or :50) Amrap thruster remaining time 95/65 • Stop if you reach 100 thrusters E: Metcon (No Measure) Bonus Fitness / accessory 2 sets: 10 staggered stance DB rdl each side 10 banded clam shells e/ side 30 banded good morningRead more

CrossFit Trivium – RECESS View Public Whiteboard RWU: Warm-up (No Measure) Dodgeball – 3 x 2 min games then 3 min Pizza Delivery RBWU: Metcon (No Measure) 3 rds 10 plate press :30 Shoulder taps 5 seal pushups :30 Bar hang (active shoulder) R Mov: Metcon (No Measure) EMOM 9 1.) 100ft shuttle 2.) 10 burpees 3.) 50ft lunge RB L: Metcon (Weight) 5 x 5,5,4,4,3 – Bench Press ss/ 5 x 8 Toes to bar RWOD: Metcon (No Measure) 3 rds sled push down and back 5 burpees – change partners sled push down and back 5 burpees – change partners sled push down and back 5 burpees – change partners RBWOD: Metcon (No Measure) 21-15-9 – wall balls 15-12-9 bench press GAME: Metcon (No Measure) Coaches ChoiceRead more