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

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run 1:00 wall stretch then 2 rds 3 strict press 3 push press 3 push jerks add weight each rdWall Stretch https://youtu.be/3niSeSHNE78 B: Push Press (2 Push Press+1 Split jerk x 4) Four Sets 2 Push press + 1 split jerk @ 70-75% of 80%- 85% of your 1RM push press C: Metcon (3 Rounds for time) 3 sets: 20 pull up 20 push up 15 c2b 15 hspu 10 BMU 10 shspu Rest 2:00 D: Metcon (No Measure) Bonus Fitness / Strength 3 sets: 10 single db row e/ side 10 db bench ahapRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 rds 5 Burpees 10 pass throughs 5 Snatch grip push press 3 Snatch Balance 3 OHS 3 Power Snatch B: Snatch (4 attempts at a heavy snatch for the day) 3x 2 power snatch @75-85% (singles) Then Build to a heavy single (power or squat) in 4 attempts over C: Overhead Squat (3×5 @80-85% of HEAVY SNATCH SINGLE; rest as needed) D: Metcon (AMRAP – Rounds and Reps) 14 min amrap: 8 ohs 95/65 12 ttb 50 DU E: Metcon (No Measure) Bonus Fitness / Strength 3 sets: 20 straight leg seated banded tibialis raise (pull toe to shin ) 1:00 seiza stretch 20 banded hammie curl or 10 GHR if tolerableSeiza stretch https://youtu.be/3niSeSHNE78Read more

CrossFit Trivium – RECESS View Public Whiteboard RYWU: Warm-up (No Measure) 5:00 game of Dodge ball into 3 rds 5 squats 5 situps 5 pushups W-U: Metcon (No Measure) 4 x 5 inch worms 10 squats 5 burpees then 1:00 couch and pigeon Skill: Metcon (No Measure) 5 sets 100ft shuttle run 10 Squats 50ft Sled push 10 Burpees RBL: Metcon (No Measure) 5x 10/8/6/4/2 Deadlifts Ss / w 5x 8 pullups WOD: Metcon (No Measure) 3 x AMRAP 3 rest 2:00 5 burpees 50ft lunge 6 burpees 50ft lunge 7 burpees 50ft lunge 8 burpees 50ft lunge 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