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 Round ** SHOULD HEAR YOUR FEET ** Position 1 3 High Hang Power Cleans (dip, pull) Position 2 3 Hang Power Cleans (dip + hinge, shoulders over the bar) Position 3, 3 Low Hang Power cleans (shoulders over the bar) B: Metcon (Time) 6 Rounds For Time 5 Squat Clean @ 65% Rest 1:30 after each round total time w/ rest C: Metcon (Time) GPP 8 Rounds For Time 8/6 Calorie Row 8 Deadlift 155/105 COMP 8 Rounds for Time 10/8 Calorie Row 10 Deadlift 225/155Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 500m Row/Ski/or 1k Bike) -into- 3 sets 10 PVC Pass through 5 Strict Press 5 Push Press 5 Push Jerks 5 Split Jerks w/ barbell B: Push Press (3×2 @ 80-85%; rest 2 min) C: Split Jerk (4×1 @ 80-85%; rest 2 ) D: Metcon (AMRAP – Rounds and Reps) GPP 6 Min AMRAP: 8 Power Snatch 95#/65# 8 Chest to Bar Pull-ups Rest 2:00 6 Min AMRAP: 6 Box Jump Over 24/20″ 12 Handstand Push-Ups COMP 6 Min AMRAP 8 Power Snatch 115#/85# 3 Bar Muscle Up Rest 2:00 6 Min AMRAP: 6 Box Jump Over 30/24″ 8 Strict Handstand Push-upsRead more

CrossFit Trivium – RECESS View Public Whiteboard RWU: Warm-up (No Measure) Dodgeball – 3 x 2 min games then 3 min Pizza Delivery R Mov: Metcon (No Measure) EMOM 9 1.) 10 Pushups 2.) 2 rope climb to standing 3.) :30 lunges RWOD: Metcon (No Measure) Sled push race 1st team to finish chooses game 3 x per person (50ft) GAME: Metcon (No Measure) Coaches ChoiceRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) EMOM x 6 Odd- 12 Second Max Cal Ski Even: 12 Second Max Cal Echo Bike -then- :30 banded shoulder stretch each way B: Squat Snatch (3 x 2 @ 75-85% then 2 x 1 @ 88+) 3×2 @75-85% rest as needed 2×1 singles @ 88%+ rest as needed C: Back Squat (2×6 @ 70-75%; rest 2:00) D: Metcon (Time) GPP / Competitor Every :90 x 10 sets: 1- 15 Wallball 30/20/14 2- 18/15/12 Cal Row – or :50 max per set (stimulus is to complete in :50 or less, choose a weight for the wallballs that you feel confident getting unbroken or 2 sets with minimal rest) score is time workingRead more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) 3 rds 1 forward roll 4 paralette hops 10 squats 10 sit-ups rest 2 min Hip stretches RWU: Warm-up (No Measure) 3 rds 10 pvc front squats 10 pvc thrusters 10 pvc push press 100m ski erg Then Banded shoulder stretches :30 each Skill: Metcon (No Measure) 4 rds NFT Single Leg Squat x 10 – 12 each leg To bench or ball ss/w 1:00 assault runner Rlift: Metcon (No Measure) In 5 sets Deadlift 10/10/5/3/1 Ss/ w 1:00 assault runner WOD: Metcon (No Measure) Amrap 8 100m air runner :30 Plank :30 Wall Sit :30 hollow hold 5 Burpees RWOD: Metcon (No Measure) Emom 12 Min 1 – 5 back squats (challenging but doable weight) Min 2 – 5 pull-ups Min 3 – 5 front squts (challenging but doable weight) Min 4 – 5 toes to bar Game:...Read more