WOD

Announcements *Double Under Clinic* with Coach Matt Thursday December 8th @ 6:00pm Sign Up at the Front   BeReady Injury Screenings December 12, from 12:00pm-6:00pm Sign up here:calendly.com/bereadypt/cftrivium CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) 3:00 Pizza delivery game Rest 2:00 3:00 dodgeball Rest 2:00 3:00 – lava B WU: Metcon (No Measure) 3:00 bike into 3 sets 5 back squats 3 front squats 500m bike R S: Metcon (No Measure) 5 sets 25 ft sled push 10 squats 25ft sled pull 10 pushups (HRPU) R-S: Metcon (No Measure) 5 sets 8 back squats ss/ 4 front squats WOD: Metcon (No Measure) EMOM 6 :30 work / :30 rest Min 1 – plank Min 2 – hs hold or wall walk hold Min 3 – bearhug hold RWOD: Metcon (No Measure) 5 rds 100m run 5 deadlifts 10 pushups 15 pushups Game: Metcon (No Measure) Coaches...
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Announcements *Double Under Clinic* with Coach Matt Thursday December 8th @ 6:00pm Sign Up at the Front   BeReady Injury Screenings December 12, from 12:00pm-6:00pm Sign up here:calendly.com/bereadypt/cftrivium CrossFit Trivium – CrossFit Bench Press (Every 1:30 x 5 5 @70-75%) Metcon (AMRAP – Rounds and Reps) GPP  (Teams of 2, alternating rounds) AMRAP 16 4 Thrusters 95/65 6 Bar Facing Burpee 12/9 Calorie Row 24 Double Unders COMP  (Teams of 2, alternating rounds) AMRAP 16 4 Thrusters 135/95 6 Bar Facing Burpee 12 Calorie Row 24 Double Unders
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Announcements *Double Under Clinic* with Coach Matt Thursday December 8th @ 6:00pm Sign Up at the Front   BeReady Injury Screenings December 12, from 12:00pm-6:00pm Sign up here:calendly.com/bereadypt/cftrivium CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 5 Goblet Squats 25’e Single Arm Overhead Carry 5 Kettlebell Swings Front Squat (Every 2:00 x 3 3 @ 80-85%) Strength Part B (2 Rounds for weight) Dumbbell Front Rack Walking Lunge 2 x 100′ (choose weight-can be building) rest 1:30 between sets25′ Segments Metcon (Time) GPP 3 Rounds for Time: 24 Weighted Sit-ups (10lb Plate) 24 Alternating Dumbbell Snatch (50/35) 24 Handstand Push-ups 50′ Handstand Walk rest 1:30 between rounds COMP 3 Rounds for Time 24 GHD Sit-ups 24 Alternating Dumbbell Snatch (70/50) 24 Strict Handstand Push-ups 50′ Handstand Walk rest 1:30 between roundsgoal is sub 6:00 on each round
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Announcements *Double Under Clinic* with Coach Matt Thursday December 8th @ 6:00pm Sign Up at the Front   BeReady Injury Screenings December 12, from 12:00pm-6:00pm Sign up here:calendly.com/bereadypt/cftrivium CrossFit Trivium – CrossFit Warm-up (No Measure) 3 sets :30 erg of choice 15 squat jumps 10 Cherry pickers 5  burpees Metcon (AMRAP – Rounds and Reps) Teams of 3 – One athlete working at a time. Split reps any way to get your teams best possible score. Want an extra challenge? Grab an object for your team and never let it touch the ground.. a sandbag, a kettlebell, heavy dumbbell, plate .. you choose! AMRAP12 Rest 4:00 between stations Station 1 40 cal row 40 box jump overs 40 abmat sit-ups Station 2 50 cal echo 50 deadlifts 185/135 50 alternating hang DB snatch 70/50/35 Station 3 60 wall balls 20/14 60 TTB 60 HRPU
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Announcements *Double Under Clinic* with Coach Matt Thursday December 8th @ 6:00pm Sign Up at the Front   BeReady Injury Screenings December 12, from 12:00pm-6:00pm Sign up here:calendly.com/bereadypt/cftrivium CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 1:00 Bike of Choice (increasing pace each round) 10 Banded Goodmorning 3-5 Strict Pull-ups Clean Grip Deadlift (4 x 3-5 @ last Clean and Jerk Weight) rest about 1:00 between efforts Metcon (Time) GPP For Time: 20 Clean and Jerk (95/65) 25 Toes to Bar Rest 2:00 25 Toes to Bar 20 Clean and Jerk (95/65) COMP For Time: 20 Clean and Jerk (135/95) 15 Bar Muscle Up Rest 3:00 15 Bar Muscle Up 20 Clean and Jerk (135/95)Note the different rest times score is total time including the rest Modify Toes to Bar w/ Sit-ups, Hanging Knee Raises, or Knees to Chest Clean and Jerk (EMOM x 6 1 @ 80-85% )
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