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

CrossFit Trivium – CrossFit View Public Whiteboard B: Metcon (Weight) In 10 min build to a heavy complex for total load btw partners 1 clean + 1 hang clean + 1 front squat + 1 jerk • Score is total pounds of each partners max complex Rest 3: 00 C: Metcon (Time) 10 alt rounds for time: 5 power clean 155/115 5 thrusters 5 bar muscle up Or 12 c2b D: Metcon (No Measure) 5 sets for quality: 2:00 bike erg ( 10 damper setting ) 20 alt pistols 20 push up Rest 2:00Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 10 pvc pass throughs 5 BTN snatch grip press 5 BTN Snatch grip push press 3 Snatch balance 3 hang power snatch B: Power Snatch (TNG PS – 8-6-4, 8-6-4) TNG Power snatch waves 8-6-4 x 2 sets; rest 1:00 btw sets / 2 min btw waves (* build each set and wave ) • Start @ 50% of power snatch max. C: Snatch Balance (3x 1 snatch balance + 2 ohs; rest 2:00 ) -Start at last weight used in part A and build. D: Metcon (AMRAP – Rounds and Reps) 6 min amrap: 12 alt db hang snatch 50/35 24 DU Rest 2 min E: Metcon (AMRAP – Rounds and Reps) 6 min amrap: 12 alt db hang clean and jerk 50/35 8 lateral burpee over db F: Metcon (No Measure) Accessory / Strength 3...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 x 200m run 25 ft inchworm 25 ft lunge w/ twist B: Metcon (12 Rounds for time) 6x 500m row @ 5k pace ;rest 1:00 btw Rest 3:00 4x 400m row @ 5k -2; rest :45 Rest 2:00 2 x 300m row @ AFAP; rest :30 C: Metcon (3 Rounds for time) 3 sets: 1k ski @ 5k pace 30 ghdsu Rest 3:00 Scale ghdsu volume appropriately as the ski interference will impact them substantially for someRead 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 (2×1 @ 80-85%) Every 2 min x 6 sets Sets ½- 3 clean @ 70-75% Sets ¾ – 2 clean @ 75-80% Sets ⅚- 1 clean 80- 85% C: Clean Grip Deadlift (4×3 @ 105% 1 RM clean; rest :90) D: Metcon (Time) For time: 20-15-10 Hspu Deadlift 225/155 *8 min cap Rest 2:00 E: Metcon (AMRAP – Reps) 5 sets: :30 amrap kb swing 53/35 Rest :30 :30...Read more