CrossFit Trivium – RECESS View Public Whiteboard RYWU: Warm-up (No Measure) 5:00 game of Dodge ball into 5:00 Game of pizza delivery W-U: Metcon (No Measure) 4 x 5 inch worms 10 squats 5 burpees then 1:00 couch and pigeon Skill: Metcon (No Measure) EMOM 9 Min 1 – 10 lunges each leg Min 2 – 10 squats Min 3 – 1:00 Wall sit RBL: Metcon (No Measure) 5x 10/8/6/4/2 Deadlifts Ss / w 5x 8 pullups WOD: Metcon (No Measure) 3 x AMRAP 2, 2:00 rest 5 iinchworms 10 pushups 15 squats RBWOD: Metcon (No Measure) 3 x AMRAP 3 rest 2:00 5 deadlifts 5 burpees 50ft lunge 6 deadlifts 6 burpees 50ft lunge 7 deadlifts 7 burpees 50ft lunge 8 deadlifts 8 burpees 50ft lunge Game: Metcon (No Measure) Kids choice!Read more

CrossFit Trivium – CrossFit View Public Whiteboard B: Metcon (Time) Teams of 2 Heavy Isabel 30 power snatch for time @ 155 /105 • 5 min cap Rest 5: 00 C: Metcon (AMRAP – Rounds and Reps) 20 min amrap: 100 wall ball 20/14 100 ttb 100 cal ski or 120 cal c2 bike • 1 partner working at a timeRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 15 burpees at 75% RPE Pigeon stretch :60 each side Couch stretch :60 each side 15 cherry pickers B: Clean and Jerk (2 x 2 @ 185/115) Power clean and jerk 2x 10,6,2 ; rest :20 btw sets, :90 btw rounds 10 @95/65 6 @ 135/95 2 @185/115 C: Deadlift (3×1.1 @ 85-90%; rest :10/2:00 • Drop each rep) D: Metcon (5 Rounds for time) GPP 4 sets 20/15 cal c2 bike 15 burpee over bar 10 front squat 95/65 Rest 2:00 Competitor 5 sets 20/15 cal echo 15 burpee box jump over 10 front squat 135/95 Rest :90Stagger start as needed Modifications: Bike – reduce calories Burpee – remove over the bar Squat – reduce weight, goblet squat, air squat E: Metcon (No Measure) Bonus Fitness / Core Accumulate 100 Glute bridge Accumulate 2:00 Hs holdRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run 50ft lunge with a twist inchworm butt kickers high kicks B: Metcon (4 Rounds for time) 4 x 1000m row @5k pace; rest :60 btw C: Metcon (AMRAP – Rounds and Reps) 18 min amrap: 100’ walking lunge 50/35 (1 db) 20 alt hang snatch 20 burpee to 12″ target • Complete @ 80% rpeRead more

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 (Build to a heavy single after 3×2 PC) Clean ( power or squat ) 3x 2 power clean @75-85% (singles) Then Build to a heavy single (power or squat) in 4 attempts over C: Front Squat (3×3 @85% 1 RM clean; rest :90 ) 3×3 @85% 1 RM clean; rest :90 • Pause :02 in the bottom of first rep D: Metcon (2 Rounds for time) 2 sets: 2...Read more