CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Run to road and Back then 3 rds 10 pass throughs 5 SG Push Press 5 Snatch balance 5 Hang squat snatch B: Squat Snatch (4×1.1.1reps @ 70-75% of 1 rm SS ) rest :05 reps / :90 min btw sets C: Metcon (Weight) Accessory C1 – DB walking lunge, 4×50’; rest :20 btw sets (front rack) C2 – DB rdl , 4 x 15; 1:00 btw sets D: Metcon (AMRAP – Rounds and Reps) GPP & Competitor 15 min amrap: 15 cal row 14 alt db snatch (50/35) 50 DURead more

CrossFit Trivium – RECESS View Public Whiteboard Kid A: Warm-up (No Measure) 2 x each relay Sled push(on2) 50 ft, 25 jumping jacks Sled push(on2), 5 forward rolls Sled push(on2), 25 cherry pickers Sled push(on2), 5 burpees Kid B: Metcon (No Measure) 5 x DB Goblet squat x 10 ss/w 10 hrpu Kid C: Metcon (No Measure) EMOM 12 Min 1 – :25 mountain climber Min 2 – :25 squat hold Min 3 – :25 high plank Min 4 – :25 shuttle run Min 5 – :25 burpeesRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400 meter warm up B: Metcon (4 Rounds for time) 4x600m run @ 1 mile TT pace ( +:05-:07 ) ; rest 2:00 btw C1: Metcon (AMRAP – Rounds and Reps) GPP & COmpetitor 14 min amrap: (Alt reps as needed) 14 C2b (partner holds BB at hip) 9 power snatch 95/65 6 ohs 95/65 C2: Metcon (Weight) during 14-20 minute mark Build to a heavy front squat (or 95%) combined total for scoreRead 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 – Bench Press ss/ 5 x 8 Toes to bar RBWOD: Metcon (No Measure) 21-15-9 – DB Bench / abmat situps 15-12-9 DB Bench 9-6-3 TTB GAME: Metcon (No Measure) Coaches ChoiceRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets :30 bike sprint 3 clean pulls 3 front squats 3 hang squat cleans :10 hold on last squat clean B: Squat Clean (3×1.1.1.1 reps @ 70-75%; rest :05/ :90) C: Front Squat (3 x 3 @ 70-75 %; rest 2:00) D: Metcon (Time) GPP 5 sets 6 power clean and jerk @ 115/85; rest :60 Competitor 5 sets 6 power clean and jerk @ 155/105; rest :60 E: Metcon (No Measure) Bonus Fitness / accessory 4x 3 rope afap; rest :90 4x 25 ghdsu; rest :90Read more