CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) alt emom x 15 1- 12/9 cal c2 bike 2- 20 alt step back lunge 3- 150m jog 4- 15 push up 5- 20 lateral line hop B: Metcon (No Measure) conga line depth drop practice (10-20″ drop max, focus on landing mechanics), 5-10 reps per athlete C: Clean Grip Deadlift (5×1 CG @ 90%+; rest as needed) D: Metcon (2 Rounds for reps) 5 min amrap: 10/7 cal c2 bike 8 c2b 4 ohs 115/85 Rest 4 min 5 min amrap: 30/21 cal c2 bike 24 c2b 12 ohs 115/85Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 500m row or ski 75% then 3 rds 3 seal pushups 5 regular pushups :20 bar hang B: Bench Press (3×8 @ 60%, 2×3 @ 80%, 1 @ 90%; rest 2:00) C: Metcon (No Measure) 3x SA DB bent over row 3×8-10 per side; rest :30 strict SHSPU 3x 5-10 ( add deficit if possible ); rest :30 3×8-10 weighted sit up: rest 1:30 D: Metcon (Time) For Time 21-15-9 ttB Cal Ski ergRead 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: Power Clean + Power Jerk (3 x 3 AFAP @85%; rest 2-3 min) Power Clean + Push/Power Jerk C: Front Squat (3×5 @30×1 tempo AHAP w/ perfect mechanics) TEMPO SQUAT NUMBER SEQUENCE. TODAYS 30×1 First Number (3)– The first number refers to the lowering (eccentric) phase of the lift. The Second Number (O)– The second number refers to the amount of time spent in the bottom position of the lift...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run 2 rds cindy (5 pullups, 10 pushups, 15 air squats) 200m run 2rds 5 hspu :30 active hang Metcon (2 Rounds for time) Teams of 2 2 rounds for time: 100 pull up 60 situps 40 hspu 20 deads 225/155 @30 400m run 50 push up 300m run 40 pushup 200m run 30 push up Easy cool down/stretch with remaining timeRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run into EMOM 6 Min 1 – :30 each leg calf stretch MIn 2 – :30 each leg runners (hip stretch) Metcon (7 Rounds for time) **** wear hr monitor if possible, maintain 80%+ during work, recover heart rate as low as possible during recovery. This is NOT a sprint.. 7 sets: 400m run 500m row Rest 2:00 *Alt starting on run and row e/ round, keep splits the same or increase pace acrossRead more