CrossFit Trivium – CrossFit *ANNOUNCEMENT* (No Measure) No Open Gym Thursday between 6:00pm – 7:30pm Muscle Up Clinic Warm-up (No Measure) 6 Min Mobility Banded Shoulder Banded Lats 6 Min Mobility Hamstring Glute Metcon (Calories) GPP Every 3:00 x 6 10 Push-ups Max Calorie Erg COMP Every 3:00 x 6 20 Push-ups Max Calorie Erg Station 1: Bike Erg Station 2: Row Erg Station 3: Ski Erg Separate into 3 groups.  Each Group can start at different station. Try to remember to reset the monitor each round and keep up with your own calories Strength (Weight) 4 Sets 10 Alt. Dumbbell Curl 10e Single Arm Ring Row 10 DB Incline BenchRead more

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Rounds 100m Jog 5 Ring Row or  Strict Pull-up 3 Power Clean 2 Front Squat 1 Squat CleanMetcon 1st Strength 2nd Metcon (Time) GPP For Time: 400m Run 15 Ring Row 15 Squat Clean (95/65) 300m Run 15 Ring Row 10 Squat Clean (115/80) 200m Run 15 Ring Row 5 Squat Clean (135/95) COMP For Time: 400m Run 15 Chest to Bar 15 Squat Clean (135/95) 300m Run 15 Chest to Bar 10 Squat Clean (155/105) 200m Run 15 Chest to Bar 5 Squat Clean (185/135)Time Cap 20 GPP be okay with staying at the same weight across if needed. COMP We want our first lift to look like our last. Find a rhythm in the squat clean early and just stick to it. Clean Pull (3 x 1.1.1 @ 90%) rest :10 between reps rest 2:00 between sets Bonus Fitness (No Measure)...Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) 500m Bike -then- 3 Rounds 5 Strict Press/Push Press/Push Jerk :15 Handstand Hold (wall or free) 5 Toes to Bar or Hanging Knee Raises Push Jerk (3 x 5 @ 65-70% rest as needed) Metcon (Time) GPP 2 Rounds For Time: 20 Hanging Knee Raises 20 Pike Push-ups -rest 2:00 then- 2 Rounds for Time 10 Pull-ups 4 Wallwalks Comp 2 Rounds for Time: 20 Toes to Bar 20 Handstand Push-up -rest 2:00 then- 2 Rounds for Time: 10 Bar Muscle Ups 100′ Handstand WalkGPP Focus on safely achieving the biggest range of motion for each movement. If we can bring our knees all the way to our chest, let’s do it. If we can put our nose on the wall in wall walks, let’s do it. COMP We are pushing the high volume gymnastics today, but we still want to practice good...Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds w/ Empty Barbell (1st round Coach Led) 5 Hang High Pulls 5 Hang Clean 5 Front Squats -then- 2 Rounds 20 Lateral Hops Over Barbell 5 Inchworms w/ Push-up 1 Power Clean + 2 Hang Squat Clean (Build to 80-85% of limiting movement) 10:00 Time Cap Front Squat (8 Mins to Build to a Heavy Triple) we should be warm from the squat clean Front Squat (3 x 6 @ 80% of you heavy triple of the day) Aim to do 1 set every 2:00 Metcon (AMRAP – Rounds and Reps) GPP AMRAP 12 50 Single Unders 20 Wallballs (14/10 15/12 Calorie Row COMP AMRAP 12 50 Double Unders 20 Wallball 20/14 15/12 Calorie RowGPP This is a classic triplet. Pick a weight that will allow you finish the workout in 2 sets, but could possible do all 20 on the...Read more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) 3:00 Pizza delivery game Rest 2:00 5:00 sled pushes (down and back) take turns Rest 2:00 3:00 pizza delivery game B WU: Metcon (No Measure) 3:00 bike into 3 of each clean pulls clean high pulls muscle cleans front squats hang squat cleans R S: Metcon (No Measure) Using a pvc pipe and a medball/bench 5 sets 3-5 front squats with PVC pipe to medball Rest :20 3-5 thrusters with pvc to medball Rest :20 3-5 push press with pvc pipe Rest 1:00 Teaching period R-S: Metcon (No Measure) 5 sets 5 squat clean thrusters ss/ 3 Split jerks WOD: Metcon (No Measure) EMOM 12 :30 work / :30 rest Min 1 – Front squats w/pvc Min 2 – push press w/pvc Min 3 – burpees RWOD: Metcon (No Measure) 6 RFT 100m row 10 lateral burpee over rower...Read more