CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets :30 single unders 5 barbell Step back lunges each 5 Barbell back squats B: Back Squat (1x 10 @ 60% 1x 8 70% 1×6 75% 1×4 @ 80% :90 r) C: Metcon (AMRAP – Rounds and Reps) 10 min amrap 10 thruster 75#/55# 10 lateral bar hops D: Metcon (No Measure) Accessory Strength 4 sets: 10 alt leg db step ups; rest :30 10 double db rdl Rest :90 *build each set E: Metcon (No Measure) Cooldown 3:00 bike 1:00 couch stretch each 1:00 pigeon stretch eachRead more

CrossFit Trivium – RECESS View Public Whiteboard RWU: Warm-up (No Measure) Dodgeball – 3 x 2 min games then 3 min Pizza Delivery WU: Metcon (No Measure) 3 rds 10 Plate ground to overhead :30 Squat hold 20 Duck walk steps :30 Bar hang R Mov: Metcon (No Measure) EMOM 9 1.) 10 box jumps (plate jumps) 2.) 8 – 10 HRPU (teach movement first) 3.) :30 flutter kicks RBS: Metcon (No Measure) 5 rds 10 each DB Box Step ups ss/w 5 x 8 pullups RWOD: Metcon (No Measure) 5 rds of 100ft sled push parrtner does burpees score is burpees RB wo: Metcon (No Measure) 5 rds 50ft sled push 50ft farmers carry 50ft sled push 50ft Lunge GAME: Metcon (No Measure) Coaches ChoiceRead more

CrossFit Trivium – CrossFit View Public Whiteboard B: Metcon (AMRAP – Rounds and Reps) NURTURE THE NEXT – “SHARE THE PAIN” Workout Partner Workout – share however to complete the most reps as a team. 20MIN AMRAP 90X DOUBLE UNDER 11X POWER CLEAN 155/105 4X STRICT HSPU or 8 Kipping 9X SYNCHRO LATERAL BURPEE OVER THE BAR 6X DEADLIFT 155/105 ____________________________________________________ On average, nearly 20 people per minute are physically abused by an intimate partner in the United States 1 in 4 women & 1 in 9 men experience severe intimate partner physical violence, intimate partner sexual violence, and/or intimate partner stalking 1 in 10 women have been raped by an intimate partner 1 in 15 children are exposed to intimate partner violence each year C: Metcon (Time) For time 150 cal Bike :20 on / :10 off (*alt partners)Read more

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