CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) 3 sets 25 ft lunges 5 burpoees 25ft sprint 5 squats Skill: Metcon (No Measure) 5 each Sled Push Sled push down and back 10 slow squats to the ball WOD: Metcon (No Measure) 5 rds 1:00 wall sit 25ft lunges 5 pushups 25ft lunges Game: Metcon (No Measure) Kids choice!Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m warm up run 25′ lunges w/ twist high kicks butt kickers toe touches B: Metcon (Time) 3x 100m sprints 80%. Rest as needed (Walk/jog back) For time 1 mile Max effort C: Metcon (AMRAP – Rounds and Reps) teams of 2 *in a vest, alt rounds 13 min amrap: “Mary” Rest 3 minMary 5 HSPU (handstand push-ups) 10 pistols (a.k.a. single-legged squats) 15 pull-ups D: Metcon (AMRAP – Rounds and Reps) 13 min amrap: “cindy” *in a vest, alt roundsCindy 5 pullups 10 pushups 15 air squatsRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) :30 each couch stretch pigeon stretch 3 sets 10 step back lunges total 5 squat cleans w/ barbell B: Squat Clean (3×1.1.1.1 reps @ 75 – 80%) 3×1.1.1.1 reps @ 75 – 80% of SC; rest :15/ 2:00 C: Back Squat (F. 3×3 @ 75-80 %; rest 2:00) D: Metcon (2 Rounds for time) GPP 2 sets: 15 clean and jerk 95/65 15 bjo 24/20 15 thruster 95/65 15 bjo Rest 2:00 Comp 2 sets: 15 clean and jerk 135/95 15 bjo 24/20 15 thruster 135/95 15 bjo Rest 2:00Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 5 min @ z1 Into B: Metcon (Distance) 5 x 4 min @ 10k pace ( +10-20 w) 2 min z1 C: Metcon (No Measure) Cooldown 5 min easy – 10-15 min of mobility on lower bodyRead 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