CrossFit Trivium – CrossFit View Public Whiteboard () B1: Metcon (AMRAP – Rounds and Reps) Teams of 2: GPP Teams of 2: 12 min amrap: 12 CTB (partner holds BB in front rack) 9 thruster 95/65 Rest 2:00 COMP 12 min amrap: 3 ring muscle up (partner holds BB in front rack) 9 thruster 115/85 Rest 2:00 B2: Metcon (Time) at 14:00 w/ partner (split how ever needed) GPP 4 rounds for time 40 push up 40 air squats 10 sand bag cleans 100/75 COMP 4 rounds for time 40 push up 40 squats 96/65 10 sand bag cleans 150/100Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2:00 on a machine of choice then then w/ barbell 2-3 sets 5 elbow rotations 5 each front rack lunges 5 front squats B1: Front Squat (3×12 @ 50-60%; rest 2:00) B2: Metcon (Weight) 3×100’ lunges 50/35#; (25’ segments); rest :90 – 2 DB’s C: Metcon (3 Rounds for time) GPP 3 sets: 16 pistols (assisted to bench or off post) 16 db bench 50/35 7 wall walks Rest 2 min Comp 3 sets: 16 pistols 16 db bench 50/35 75’ hsw (25’ segments) Rest 2 minRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run 1:00 couch and pigeon each leg B: Metcon (AMRAP – Reps) GPP EMOM 40 Min 1 – 12/9 cal c2 bike Min 2 – 12/9 cal row Min 3 – 12/9 cal ski Min 4 – rest Comp Mikko’s Triangle EMOM 40 Min 1 – 15/12 cal c2 bike Min 2 – 15/12 cal row Min 3 – 15/12 cal ski Min 4 – rest Choose a number you can be consistent with C: Metcon (No Measure) Bonus Fitness / Core Accumulate 100 sit up 2:00 plankRead more

CrossFit Trivium – RECESS View Public Whiteboard RBWU: Metcon (No Measure) 3:00 bike warmup (:30 hard, :30 light) then 3 rds :20 Squat hold 5 kips :20 shoulder taps RB L: Metcon (Weight) 5 x 1 clean grip DL + 1 hang Clean + 1 squat clean ss/ 5 x 5 kips + 3-5 pullups (lat activation) RBWOD: Metcon (Time) 3 rds 200m air runner 10 Hang Cleans 10 burpee box jump oversRead more

CrossFit Trivium – RECESS View Public Whiteboard RBWU: Metcon (No Measure) 3 rds 10 plate press :30 Shoulder taps 5 seal pushups :30 Bar hang (active shoulder) RB L: Metcon (Weight) 5 x 5,5,4,4,3 – Strict press ss/ 5 x 8 Devils press RBWOD: Metcon (No Measure) 21-15-9 – Push press 50 ft lunge after each 15-12-9 Push press 3 wall walks after each GAME: Metcon (No Measure) Coaches ChoiceRead more