CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 1:00 bike into 4 way hip stretch :20 each then 2 rds 5 squats w/ barbel 5 back rack lunges each leg :10 squat hold B: Back Squat (3 x 1 @ 88-92%) 6@ 78 2×3 @82-84 3×1 @88-92% ; rest 2:00 C: Metcon (Time) GPP 4 rounds for time: 10 ttb 10 alt db snatch 50/35 10 bbjo 24/20 Competitor 4 rounds for time: 15 ttb 10 alt db snatch 70/50 10 bbjo 30/24 D: Metcon (No Measure) Bonus fitness / Grip 3 sets: 100’ farmer carry (heavy) 100 du Rest to recoveryRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 5:00 easy spin B: Metcon (Time) 4 sets: 2k bike @102% 10 k pace 500m ski @ 5k pace Rest :90 C: Metcon (4 Rounds for time) GPP 4 sets: 10 CTB 10 hspu Rest 2:00 Competitor 4 sets: 5 ring muscle up 10 shspu Rest 2:00Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run 3 sets 3 clean pulls 3 muscle cleans 3 elbow rotations 3 hang squat clean :10 hold at the bottom of last rep B: Squat Clean (4 x 1 Sq. clean 80-84%) Emom x 6 , 1 squat clean @ 74-80% Emom x4 , 1 squat clean @ 80-84% of squat clean C: Clean Pull (5×1 @100%; rest as needed) D: Metcon (AMRAP – Reps) GPP 20 min alt emom 1-12/10 cal row 2- 5 sang bag cleans 100/75 3- 12/10 cal ski 4- 15 sit-ups -or :50 cap per Competitor 20 min alt emom 1- 15/12 cal row 2- 5 sang bag cleans 150/100 3- 15/12 cal ski 4- 15 ghdsu -or :50 cap perRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 5:00 machine warm-up 25ft lunge with a twist high kicks butt kickers Walking hamstring stretch duck walk bear crawl B1: DB Strict Press (5 x 5 (2 DB’s) As heavy as possible (seated)) B2: Barbell Row (Prone Grip Barbell Row 5 x 5 As heavy as possible) C1: Metcon (Weight) kb goblet hold alt step back lunge, 4×10; rest :30 C2: Metcon (Weight) double kb rdl, 4×10; rest :90 D: Metcon (No Measure) 4 sets: 20 v-up :30 plank :30 hang from bar :30 hs hold on wall Rest as neededRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Light jog 30 seconds :30 hamstring stretches each :30 hip stretches each :30 runners stretch each Then perform 1 round 5 Lateral Lunges Each Side Straight arm banded pull down 10 reps 1 Small set of pull ups, 3-5 reps B: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead more