CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run 10 passthroughs Then 3 sets 3 strict press 3 push press 3 split jerks :10 oh hold B: Push Press + Jerk complex (4×3+2 @70% of last week ) 8 x 2 push press + 1 split jerk; rest as needed (build to a heavy complex)4x 3 push press + 2 split jerk @ 70% of last weeks heavy complex C: Metcon (Weight) Super set C1.) db snatch 3 x 12 ; rest :30 C2.) ring dips 3 x 6-10 + :10 hold after last rep ring dip; rest as needed D: Metcon (Time) GPP 5 rounds for time: 15 pull up 3 wall walk 10 ttb Comp 5 rounds for time: 15 c2b pull up 25’ hsw 10 ttbRead more

CrossFit Trivium – RECESS View Public Whiteboard A: Warm-up (No Measure) 3-4 x 100 ft shuttle run 75ft lunge 50ft broad jump 25ft duck walk B: Metcon (No Measure) AMRAP 9 15 squats 50 ft sled push 10 pushups 50ft sled 5 burpees C: Metcon (No Measure) GAMESRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) :30 each Couch and pigeon Then 1:00 front rack hold Into 3 sets 3 clean pulls 3 hang squat cleans 3 FS B: Squat Clean (4×1.1.1.1 @85-90%) 4 x 1.1.1.1 squat clean @85-90% of last week 1 rm; rest :10 btw cleans / 2:00 btw sets C: Metcon (Weight) DB SA oh walking lunge 2×50’ e/ side; rest :60 btw arms D: Metcon (AMRAP – Rounds and Reps) GPP 10 min amrap: 5 thruster 95/65 20 du or 40 singles Comp 10 min amrap: 5 thruster 115/85 20 duRead 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 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 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 Game: Metcon (No Measure) Coaches ChoiceRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 way wrist stretch 1:00 couch and pigeon :30 each calf stretch :30 scap pullups :30 jumping jacks Then build to cluster weight B: Metcon (Time) GPP For time (with a Partner) in 25 minutes 50 Clusters (95/65 lb) 1,000 meter Ski split 50 Deadlifts (1555/105 lb) 1,000 meter row split 50 Bar Facing Burpees 1,000 meter Run together Comp For time (with a Partner) in 25 minutes 50 Clusters (135/95 lb) 1,000 meter Run together 50 Deadlifts (275/185 lb) 1,000 meter run together 50 Bar Facing Burpees 1,000 meter Run together C: Metcon (AMRAP – Reps) Summer Pump EMOM15 Min1 – 10 – 12 Strict pullups Min 2 – 10 – 12 paralette pushups Min 3 – 10 – 12 GHD/ V-ups/ttbRead more