CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 5 PVC Pass Throughs 5 PVC Behind the Neck Strict Press 5 Wallballs :30 Row Hang Power Snatch (Build to a heavy triple 12:00 Time Cap) These are touch and go reps Snatch Pull (3 x 1 @ 110% 6:00 Time Cap) Back Squat (Build to a heavy triple for the day 12:00 Time Cap) Metcon (Time) 16 Min Cap GPP For Time: 50 Wallball 20/14 40 Calorie Row 30 Hang Power Snatch 45/35 20 Pull-ups Comp For Time: 80 Wallball 20/14 60 Calorie Row 40 Hang Power Snatch 75/55 20 BMURead more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) Animal Walks (down and back) Inchworm w/ pushups Lunges with twist high kicks broad jumps bear crawl Crab walk rest 1 min 3 min amrap Dodgeball RBwu: Warm-up (No Measure) 3 min bike/ski/row 3rds 6 each lateral lunge w/ DB :30 PLank hold 6 banded good morning 12 empty bar back squats Skill: Metcon (No Measure) 5 sets 15 ring rows rest 2 min 5 x 5 hspu off a box RBL: Metcon (No Measure) 5×3/5 Front Squat / Back Squats (form focus) Ss / w 5x 5 – 8 hspu off a box WOD: Metcon (No Measure) 3 sets 100m runner 15 burpees 10 squats 5 pushups RBWOD: Metcon (No Measure) DB DT (retest) 5 RFT 12 DB DL 9 DB Hang Cleans 6 DB S2OH Game: Metcon (No Measure) Kids choice!Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) 1200m Jog with buddy (learn 3 things about your buddy along the way) -then- 10 PVC Pass through 10 around the world Strict Press Hang Snatch Pull Snatch Pull Power Snatch Partner WOD (Time) GPP Teams of 2 4 Rounds for Time 20 Snatch (75/55) 20 Lateral Burpee Over Bar 20 Pull-ups -rest 3:00- 4 Rounds for Time 20 DB Squat Clean (35/25) 20 Hanging Knee Raises 100 Single Unders -split work however you would like. 1 Parter working at a time. COMP Teams of 2 4 Rounds for Time: 20 Snatch 115/85 20 Lateral Burpee Over Bar 10 Ring muscle up -Rest 3:00- 4 rounds 20 DB Squat Clean 50/35 20 Toes to Bar 100 Double Unders – break both however neededRead more

CrossFit Trivium – CrossFit Snatch Pull (3 x 5 @ 80-90% rest 2:00 between sets) Metcon (A) (8 Rounds for reps) GPP For Max Reps 4 Rounds (8 Min Total) :30 Max Rep Thruster (95/65) -rest :30- :30 Max Rep Bar Facing Burpee -rest :30- Comp For Max Reps 4 Rounds :30 Max Rep Thruster (135/85) -rest :30- :30 Max Rep Bar Facing Burpee -rest :30- This can also be set up as a partner workout. Athlete A works for :30 seconds then Athlete will work for :30. Continue this patter until each athlete has completed 4 rounds. Let’s aim to have 5:00 reset between workouts A and B. Metcon (B) (Time) GPP Partner Wod 6 Rounds for Time (3 each) 20/15 Calorie Echo 100′ Suitcase DB Walking Lunge (50/35) rest 1:1 *switch arms every 25′ Comp Partner Wod 6 Rounds for Time (3 each) 25/20 Calorie Echo 100′ DB...Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) EMOM x 6 Min 1: 5/5 PVC Around the World + 10 Goodmornings Min 2: 5 Box Jump + 10 Air Squats Min 3: 5 Ring Row + 10 Scap Pull-ups -then- 10 Min Mobility Session Focus on T-Spine and Shoulders to today Metcon (Time) 5 Rounds 20/15 Calorie Row 20/15 Calorie Ski 20/15 Calorie C2 Bike rest 2:00 between rounds Scoring GPP- Total time to complete Comp- slowest of the 5 roundsWaterfall the athletes into this workout if the classes are big, and be okay with extending the rest time if needed. I’d rather groups start at the same time and be able to use that as motivation. That being said, these should be sprint efforts. Focus on strong starts at each erg to get the flywheel spinning. Each one of these implements should take about 1:00 or less, so consider scaling...Read more