CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets 10 banded good mornings 10 each shoulder taps 10 pushups B: Clean Grip Deadlift (3×10 @65%) C: Bench Press (3×10 @65%) D: Metcon (2 Rounds for time) GPP 4 rounds for time: 10 power snatch 95/65 15 pullups @ 6 min 4 rounds: 10 hang clean 95/65 9 CTB Competitor 4 rounds for time: 10 power snatch 135/95 5 bmu @ 6 min 4 rounds: 10 hang clean 135/95 3 ring muscle up E: Metcon (No Measure) Bonus Fitness / Gymnastics 3 sets: 10 strict ring dip :30 l sit rest as neededRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3-4 x :15 ski :15 sec hs hold :15 bar hang :15 hollow hold B1: Shoulder Press (3×5 strict press 70-75%) B2: DB Bent Over Row (3x 10 single arm db row e/ side) C: Metcon (AMRAP – Reps) GPP 5 min amrap: 8/6 cal bike erg 8 hspu Rest :90 5 min amrap 8/6 cal bike erg 6 strict pullups Competitor 5 min amrap: 8/6 cal row 8 hspu Rest :90 5 min amrap 8/6 cal ski 1 LL Rope Climb D: Metcon (No Measure) Bonus Fitness / Skill 4 sets: 15 ttb 50’ hsw or 5 wall walk Rest :90Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets :30 bike 3 clean pulls 3 muscle cleans 3 elbow rotations 3 hang squat cleans B: Squat Clean (3×1 @ 80%) 1×4@ 65%, 2×3 @70% 2×2 @75% 3×1 @80 C: Front Squat (3×3 @ 70%-75%) D: Metcon (AMRAP – Rounds and Reps) GPP – 1 DB 15 min amrap: 30 du 4 burpee db deadlift 50/35 6 db box step overs 50/35 8 db s2oh Competitor – 2 DB’s 15 min amrap: 30 du 4 burpee db deadlift 50/35 6 db box step overs 50/35 8 db s2oh E: Metcon (No Measure) Bonus fitness / Accessory 10 back extensions :30 sorenson hold E: Metcon (No Measure) Bonus fitness / Accessory 10 back extensions :30 sorenson holdRead more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) 3-5 min game (dodgeball pizza deliver etc) 2 sets 50 ft sled push (outside) 50 ft sled pull (outside) 10 lunges 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 Mjn 1 – 50ft broad jump Mjn 2 – :30 ring rows Min 3 – :30 jump rope 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) 5:00 machine warm-up 2x 25ft lunge with a twist high kicks butt kickers inchworm 15 scap pull-ups B: Metcon (Time) GPP Teams of 2 For time: 30 db squat clean 50/35 30 CTB 60 db s2oh 30 CTB 90 db burpee deadlift 30 CTB Competitor Teams of 2 For time: 30 db squat clean 70/50 15 bmu 60 db s2oh 15 bmu 90 db burpee deadlift 15 bmu C: Metcon (Time) 4 sets: 21/15 cal echo 21 wall ball 20/14 21 push up 2 rounds per person, alt each round.Read more