CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m jog 4 sets 6 plate ground to overhead 8 squat jumps 10 scap pull-ups Clean barbell warmup B: Squat Clean (5-4-3-2-1) 5 @ 70% 4 @ 75% 3 @ 80% 2 @ 85% 1 @ 85% + C: Clean Grip Deadlift (1 x 1.1.1.1.1 ) 5 singles at 85%-90% Rest :10-:15 between reps D: Metcon (Time) GPP 6RFT 6 squat cleans 135/95 2 rope climbs Competitor 6RFT 6 squat cleans 185/125 2 legless rope climbs ()Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run into 3 sets 5 barbell strict press :30 bar hang 5 Push press :20 oh hold B: Shoulder Press (Build to a heavy set of 8/4/2; rest 2 min) B2: Weighted Pull-ups (Build to a heavy set of 8/4/2; rest 2 min ) C: Metcon (AMRAP – Rounds) GPP alt emom x 16 Min 1- 12 pull up Min 2- 12 BJO 24/20″ Min 3- 8 ctb Min 4- 12 hspu COMP alt emom x 16 Min 1- 12 ctb pull up Min 2- 12 BJO 30/24″ Min 3- 4 bar muscle up Min 4- 12 hspu D: Metcon (3 Rounds for time) Bonus Conditioning / Engine 3 x 1000m row ; Rest 3:00 minutes btw sets *@5k paceRead more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) 100 ft shuttle run 5 burpees 100ft shuttle run 5 squats rest 1 min 3 min amrap Dodgeball Skill: Metcon (No Measure) 5 sets Inchworm 25ft Lunges 25ft 5 burpees tag partner WOD: Metcon (No Measure) 4 sets 50 ft sled push :30 squat hold 10 jump squats Game: Metcon (No Measure) Kids choice!Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Alt emom x 4 MIN 1 – 7/5 cal ski AFAP MIN 2 – 7/5 cal assault AFAP Barbell Snatch Warmup w/ coach B: Squat Snatch (EMOM6 1 rep @ 80-85%) C: Back Squat (2×2-3 @ 85-88%; rest 2:00) D: Metcon (AMRAP – Rounds and Reps) GPP and Comp 2 rds of: AMRAP5 – 2:00 rest 12 Alt Dumbell hang clean and jerk 50/35 12 Bar Facing burpees 12 Toes to Bar Start where you left off at the top of the second AMRAPRead more

CrossFit Trivium – RECESS View Public Whiteboard RWU: Warm-up (No Measure) Dodgeball – 3 x 2 min games then 3 min Pizza Delivery RBWU: Metcon (No Measure) 3 rds 10 BB DL :30 Squat hold 6 inch worms :30 Bar hang R Mov: Metcon (No Measure) EMOM 9 1.) :30 wall sits 2.) 10 hand release pushups 3.) :30 up downs (burpee no pushup) RB L: Metcon (Weight) 5x 5 Deadlifts ss/ 5 x 10 DB Thrusters RWOD: Metcon (No Measure) for time 8 min AMRAP 25ft sled push 5 burpees 25 ft sled push 10 lunges :30 rest RBWOD: Metcon (AMRAP – Reps) AMRAP 9 10 wall walks 50 ft sled push 10 pushups 50 ft sled push 5 wall walks 50ft sled push 5 Pushups 50 ft sled push max cal bike in remaining GAME: Metcon (No Measure) Coaches ChoiceRead more