CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 1:00 hard bike/row/ski into 2 sets 10 pasthroughs 5 snatch pulls 5 power snatch 5 Snatch balance B: Power Snatch (3 x 1.1.1.1) 3×1.1.1.1 reps @ 70-75% of 1 rm PS ; rest :05 reps / :90 min btw sets C: Metcon (Weight) C1) back rack alt step back lunge, 4×10; rest :20 btw sets C2) wall sit, 4 x :30; 1:00 btw sets D: Metcon (AMRAP – Reps) GPP (1 DB) 9 min amrap: 3,6,9,12,.. Devil press 50/35 ttb Competitor (2 DB’s) 9 min amrap: 3,6,9,12,.. Devil press 50/35 ttbRead more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) 3-5 min game (dodgeball pizza deliver etc) 3 sets 5 burpees 10 lunges 100′ shuttle run RB: Warm-up (No Measure) 3 sets 10 cal ski 25 ft duck walk :30 wall sits 25 ft high kicks Skill: Metcon (No Measure) Emom 12 10 medball over box ss/W 3-5 wall walks RB S: Metcon (No Measure) front rack lunges 5 sets 25ft ss/w 10 cal bike WOD: Metcon (No Measure) 5 rds each Partner 1 – rows :45!for meters Partner 2 – shuttle runs in :45 RB w: Metcon (Time) 4 rds 100m run 25 sit-ups 15 air squats 5 pullups Game: Metcon (No Measure) Kids choice!Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 5 db thrusters 5 db DL 10 banded push downs 10 cal bike B: Metcon (Time) Team of 2 for time: 2k row 30 thruster 135/95 95/65 2k ski 30 ohs 135/95 95/65 150 cal echo 200’ front rack walking lunge 50/35 C: Metcon (Time) Solo: 10 alt sets for time: 1 rope climb 10 push ups 15 air squatsRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run 3 rounds 10 pvc pass throughs 10 squat jumps 10 pvc overhead squats B: Squat Snatch (3 x 1 @ 80%) 1×4@ 65%, 2×3 @70% 2×2 @75% 3×1 @80 C: Back Squat (3×3 @75%) D: Metcon (AMRAP – Reps) EMOM 24 GPP 1: 12/8 cal row 2: 10 TTB 3: 12/8 cal echo 4: 5 sandbag clean 100/75 Competitor 1: 15/12 cal row 2: 15 GHDSU 3: 15/12 cal echo 4: 5 sandbag clean 150/100 E: Metcon (No Measure) Bonus Fitness / gymnastics 4 sets: 20 banded face pull :20 hs hold rest as neededRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run then :15 each High knees butt kickers high kicks couch stretch B: Metcon (Distance) 1:00 standing @10 damper 2:00 seated @ low damper X5 continuous sets (Aim for max distance on standing portion, 85-95 rpm on seated portion) C: Metcon (Distance) 10 min easy spin — 1×3 min afap – 10 min easy spin *score 3:00 AFAPRead more