CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Squat Warmup :30 couch Stretch :30 pigeon Stretch into 3 sets :20 squat hold 5 back squats (both with barbell) B: Back Squat (1x 5 @ 70%, 2×3 @ 75-80, 1×2 @ 90+, 3×1 ahap) C: Metcon (AMRAP – Reps) 5 sets: :50 max cal row or 24/ 17 cal Rest :10 :60 amrap wall ball 20/14 Rest 2:00 D: Metcon (No Measure) Accessory / Core 3 sets: 20 v-up 30 Russian twist 20 banded good morning Rest :90Read more

CrossFit Trivium – RECESS View Public Whiteboard A1: Warm-up (No Measure) 5:00 amrap 50ft shuttle 10 squats 50ft shuttle 5 burpees rest 1:00 4:00 amrap Dodgeball if hit or ball caught, 5 pushups pnalty before going back in A2: Warm-up (No Measure) 3 rds 10 jump rope 5 burpees 10 jump lunges 100ft shuttle run Then 4way banded shoulder B1: Metcon (No Measure) 6 x 12 step back lunges 10 hand release pushups 8 jump squats 6 box jumps B2: Metcon (No Measure) In 5 sets Build to a heavy 3 back squat After each set 10 cal row C1: Metcon (No Measure) 3 sets 1:00 plank rest :30 1:00 box jumps rest :30 1:00 step back lunges rest 1:00 (start kids at any station, rotate accourdingly) C2: Metcon (No Measure) AMRAP 13 2 back squats 6 burpee box jump overs 18 situps 34ft lunge Game: Metcon (No Measure) Coaches...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run couch stretch :30 each leg Pigeon Stretch :30 each leg 2 rds :20 bar hang :20 HS Hold B: Metcon (Time) Teams of 2 For time: 7k bike erg 300 air squat 40 bar muscle up (80 ctb) • Accumulate 1 mile run (total btw 2 people) during workout C: Metcon (No Measure) Accessory Session (indy) 100 empty bb strict press 100 walking lunge steps 100 sit upsRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 20 pass throughs 10 around the worlds each 5 snatch grip push press 5 snatch balance 5 power snatch B: Power Snatch (3×1 @ 90%+; rest :90 ( build each set )) 3 x 1.1 @ 80-85%; rest :10/:90 ( build each set ) 3×1 @ 90%+; rest :90 ( build each set ) C: Overhead Squat (ohs e3mo3m 1x 3 @ 80% 1x 2 @ 88% 3×1 @ 90%+) D: Metcon (Time) For time: 100 db snatch 50/35 100 lateral burpee over db E: Metcon (No Measure) Accessory / Strength 3 sets: 15 ring dip 15 deficit bb rdl @ 40% 1rm deadliftRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 rds 400m run 10 lunges each leg 5 inchworms w/ pushup B: Metcon (Time) 1 set: 2000m row @ 5k pace +3; Rest 2:00 btw sets 1500m row @ 5k pace +2 Rest :90 1k row @ 5k +1 Rest :60 4 x 500m row @ 5k pace ;rest :60 btw total time is score C: Metcon (AMRAP – Reps) Alt emom x 20 odd- 10-20 wall ball 30/20 Even- 2-5 wall walk • :40 cap on each minuteRead more