WOD

CrossFit Trivium – CrossFit Warm-up (No Measure) EMOM x 9 Min 1: Lower Body Stretch Min 2: 5 V-Ups + 5 Air Squat Min 3: :30 Row Round 1 V-ups and Air Squats Round 2: Hanging Knee Raise and Goblet Squats Round 3: Toes to Bar + 5 Front Squats -then- Barbell Warm-up w/ Coach Squat Clean (EMOM x 10 Sets 1-5: 2 Reps @ 70-80% Sets 6-10: 1 Rep @ 83%+ ) Metcon (Calories) EMOM x 14 Min 1- :45 Max Calorie Row Min 2- 10 Toes to Bar COMP 15 TTB *RX is 1st completing all the toes to bar in each designated round. Then the score is total amount calories Bonus Fitness (No Measure) 4 Sets 4 Clean Pulls with 3 sec Eccentric @ 95-100% 3 Broad Jumps, For Distance Rest as needed between sets
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CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds :10 Handstand Hold 5e Single DB Strict Press 5 Single DB RDL :30 Echo Bike 5e Single Arm DB High Pull 5 Push-ups (or 3 hspu) Metcon (AMRAP – Rounds and Reps) GPP 4 x AMRAP 4 6 Handstand Push Ups 8 Sumo Deadlift High Pull (75/55) 10/7 Calorie Echo Bike rest 2:00 between AMRAP *Pick up where you left off each interval. *be nice to the barbells and plates please COMP 4 x AMRAP 4 6 Handstand Push Ups 8 Sumo Deadlift High Pull (95/65) 10/7 Ski Erg rest 2:00 between AMRAPs
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CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds :10 Handstand Hold 5e Single DB Strict Press 5 Single DB RDL :30 Echo Bike 5e Single Arm DB High Pull 5 Push-ups (or 3 hspu) Metcon (AMRAP – Rounds and Reps) GPP 4 x AMRAP 4 6 Handstand Push Ups 8 Sumo Deadlift High Pull (75/55) 10/7 Calorie Echo Bike rest 2:00 between AMRAP *Pick up where you left off each interval. *be nice to the barbells and plates please COMP 4 x AMRAP 4 6 Handstand Push Ups 8 Sumo Deadlift High Pull (95/65) 10/7 Ski Erg rest 2:00 between AMRAPs Bonus Fitness (No Measure) For Quality: 5 Supersets :15 Chin Over Bar Hold, Add Weight If Able 8 Pendlay Rows -rest 1:00- :15 Bottom of Ring Push Up Hold 12 Ring Push Ups -rest 1:00-
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CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 100m Jog 25′ Walking Lunge 3 Traveling Inchworm + Push-up 5 Air Squats -then- 3 Sets 5 Empty Barbell Front Squats 2-3 Strict Pull-ups Front Squat (Every 1:30 x 10 Sets 1-4: 2 Reps @ 50-70% Sets 5-6: 1 Rep @ 75-85% Set 7: 1 Rep @ 92% Set 8: 3 Reps @ 88% Set 9: 3 Reps @ 84% Set 10: 5 Reps @ 80% ) Metcon (Time) GPP 2 Rounds for Time 10 Burpee to Target 20 Air Squats 10 Burpee Pull-ups 20 Wallballs (20/14) 10 Burpee Chest to Bar Pull-ups 20 Pistol Squats COMP 2 Rounds for Time 15 Burpee to Target 20 Air Squats 12 Burpee Pull-ups 20 Wallballs (20/14) 9 Burpee Bar Muscle Ups 20 Pistol Squats Comp athletes please read the workout twice Sub Pistols with 10e Lateral Box Step Ups (foot stays on box)...
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CrossFit Trivium – RECESS View Public Whiteboard Warm-up (AMRAP – Reps) 3min cardio 2 sets: 5 inchworm with push up 5/5 world greatest stretch Down dog toe touches Then 3 sets: 8 goblet squats 2 sec pause 8 KB swings 8 DB bench press 4 burpees 4 box jumps R Strength (No Measure) 5 x Back Squat x 5 after each 100′ sled push after each R Conditioning (No Measure) AMRAP 15 500m Row 1k bike erg 500m ski
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