CrossFit Trivium – CrossFit View Public Whiteboard B: Metcon (Time) Teams of 2 For time: 3k row 40 power clean 225/155 80 strict hspu *Accumulate 1 mile run (total btw 2 people) during workout C: Metcon (Weight) (individual for quality) 10-8-6-4-2 ( build each set ) Bench press 1-2-3-4-5 Rope climbRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) :30 each 4 way shoulder stretch then 2 rds 10 pass throughs 5 snatch pulls 5 snatch high pulls 5 Power snatch everuything except passthroughs w/ barbell B: Power Snatch (7 x 1.1.1 @ 70-80%; rest :10/:90) C: Overhead Squat (6x 3 ohs e3mo3m (start @ 65% add each set to 80%)) (18:00) heaviest weight is score D: Metcon (AMRAP – Rounds and Reps) 7 min amrap 7 power snatch 75/55 7 wall ball 20/14 28 DU Rest 3 min 7 min amrap 7 hang clean and jerk 95/65 7 ttbscore is total rds and reps of the 17:00 E: Metcon (No Measure) Accessory / Cooldown 3 sets: 30 banded tricep ext 30 empty bb curl 4 way shoulder stretch 1:00 each thread the needle – :30 eachRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Dynamic Warm-up 50 ft each knee pulls to chest high kicks spidermans lunges w/ twist high knees butt kickers B: Metcon (8 Rounds for time) 500m row ; rest 1:00 x 8 • 2k predictor pace, try to hold fastest sustainable pace • Avg 500 split is predictor pace C: Metcon (AMRAP – Rounds) Alt emom x 20 odd- 10-20 ghdsu Even- 2-5 wall walk :40 cap on each minuteRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 5 burpees 5 clean pulls 5 clean high pulls 5 hang power cleans (do this with intention) B: Power Clean (7 x 1.1.1 @ 70-80%; rest :10/:90) C: Metcon (AMRAP – Rounds and Reps) 20 min amrap: 10 deadlift @ 60% 5 weighted pull up @ 60-70% 5 strict deficit hspu ( or most difficult scale available/ strict is priority) D: Metcon (No Measure) Accessory Strength 4 sets: 20 back extension + :20 sorenson hold 100’ sandbag bear hug carry Rest as needed E: Metcon (No Measure) Cooldown 1k light row roll: low/midback, hamstrings, quads, IT bands, latsRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 1 x 3:00 bike at 75% rpe 20 pass throughs 10 strict press w/ barbell then 3 x 5 Behind the neck strict press (light w/ focus on position) B: Shoulder Press (1×10 @ 50% 1x 6 @ 70% 3 x 2 80%) C: Metcon (3 Rounds for time) 3 sets: 9-6-3 Cal ski Burpee Rest 2:00 btweach set (3) is: 9 cal ski, 9 burpee 6 cal ski, 6 burpee 3 cal ski, 3 burpees rest 2:00 D: Metcon (No Measure) Accessory Core 3 sets: 5-4-3-2-1 V-up *:06 hollow hold after each set of v up Rest :90 btw sets E: Metcon (No Measure) Cooldown 250m light ski :30 each 4 way shoulder stretch wall stretch (each)Read more