CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 way banded shoulder stretch :30 each then 20 pass throughs 10 snatch balance 5 OHS B: Overhead Squat (6 x 3 – start @ 65% build to 80% rest :90) C: Metcon (AMRAP – Reps) alt emom x 20 :45 c2bike cal or 20/15 :45 thruster 75/55 or 20 :45 cal row or 20/15 :45 ohs or 20 score is total reps D: Metcon (No Measure) Bonus Fitness / Cooldown 2 set: 30 banded tricep ext 30 empty bb curl 4 way shoulder stretch w/ bands (like warmup roll: lats, thoracic spine, mid, low backRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 5:00 moderate bike 25ft lunge w/ twist high kicks butt kickers lateral band walks high knees butt kickers B: Metcon (5 Rounds for time) 5 sets: 1k row – start @ 5k pace, drop pace each round rest 2:00 C: Metcon (Time) 3 rounds for time 20 ghdsu 20 wall ball 30/20 *10 min capRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2:00 hard machine (80% effort) into 3 sets 5 CG DL 5 Squat cleans 1 split jerk 1 Push jerk B: Squat Clean (5x 1 squat clean + 1 squat clean and jerk ) 5x 1 squat clean + 1 squat clean and jerk @ 78-82% of 1 rm squat clean (drop bb btw cleans); rest 2:00 C: Clean Pull (4×1 clean pull @102% of 1rm clean; rest :90) D: Metcon (Time) 5 rounds for time: 15 squat clean 95/65 15/12 cal row 15 lateral burpee over bar *if no rowers available, ski or bike D: Metcon (No Measure) Bonus Fitness / Cooldown 2 sets: 1:00 straddle hammie stretch 1:00 couch each side Cooldown 1:00 each couch pigeon 4 way hip seated hamstringRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 1 x 400m run 20 pass throughs 15 strict press 10 push press 5 push jerks B: Push Jerk (6 x 2 push jerk @75-80% on the 2 ) C: Metcon (4 Rounds for time) 4 sets: 10 db bench press 50/35 15 hspu 30 sit up rest :90 btw setseahc set consists of: 10 DB bench (2 db’s) 15 hspu 30 situps D: Metcon (AMRAP – Rounds) alt emom x 14 20/15 cal c2 bike 50 DU max rds completed is 14Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets :30 single unders 5 empty barbell FR lunges each 5 empty barbell Front Squats B: Front Squat (1×4 @85% 4×1 @92%+ ( max if you want )) C: Metcon (Time) For time: 21-15-9 deadlift 95/65 ttb 15-12-9 front squat 115/85 pull up 12-9-6 s2oh 135/95 c2b21-15-9-deadlifts/ttb directly into 15-12-9 FS/pullups Directly into 12-9-6 S2OH C2B D: Metcon (No Measure) Bonus Fitness / Cooldown 2 sets: :30 each position banded 4 way shoulder :30 couch stretch Cooldown 3:00 bike 10 cossach squats each side :30 squat holdRead more