CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets 10 shoulder taps each 5 pushups :20 hs hold 5 hspu B: Shoulder Press (7×2 @80-82%; rest as needed) C: Metcon (Time) Competitor accumulate 15 strict muscle up Or GPP 8 sets: 3 false grip chest to ring pull up + 3 strict ring dip -add bands to this as next scale or scale as needed based on individual -15 min cap D: Metcon (Time) GPP for time 30/20 cal bike erg 30 pull-ups 125’ db farmer hold lunge 50/35 10 CTB + 10 Dips 20/15 cal bike erg Competitor for time 30/20 cal echo 30 c2b 125’ db farmer hold lunge 70/50 10 bmu 20/15 cal echo bike E: Metcon (No Measure) Bonus Fitness / Skill 4 sets: 8 Strict hspu (add abmats as needed or deficit) 8 alt Arnold press Rest as neededRead more

CrossFit Trivium – CrossFit View Public Whiteboard B: Squat Snatch (EMOM6 1 S. snatch 74-78, EMOM 4, 1 S. Snatch 78-82) 1 squat snatch emom x 6 @74-78% 1 squat snatch emom x4 78-82% of squat snatch A: Warm-up (No Measure) RD 1 :30 bike, 10 pass throughs, 10 Around the worlds Rd2 :30 bike, 5 snatch grip PP, 5 Snatch balance Rd 3 :30 bike, 3 snatch pulls, 3 full snatch C: Metcon (2 Rounds for time) GPP and Competitor Rd 1 21-15-9 squat snatch 75/55 Ttb Rest 3:00 Rd 2 15-12-9 Ohs 95/65 Bfb D: Metcon (No Measure) Bonus Fitness / Lower accessory 3 set: :30 wall sit 10/10 Bulgarian split squat Rest as neededRead more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) 3-5 min game (dodgeball pizza deliver etc) 3 sets 25 ft forward roll 5 pushups 25ft broad jump 5 lunges each 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) 5 sets Partner 1 lunges 50ft partner 2 holds a plank RB S: Metcon (No Measure) front rack lunges 5 sets 25ft ss/w 10 cal bike WOD: Metcon (No Measure) Air runner 5 rds each Partner 1 – runs 150m Partner 2 – 5 situps, 10 pushups, 15 air squats 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) 200m run 2 sets 10 scap pullups 10 scap pushups :20 wall sit B: Metcon (Time) Murph prep For time 1200m run 70 pull up 140 push up 210 air squats 1200m run Competitor – in vest, 45 min capRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 10/8 cal ski 5 burpees to target 15 air squats B: Back Squat (6×1 @90% ; rest 2:00) 90% RPE is fine here, and if you want to build slightly during your 6 that’s OK. It’s been a long week with some tough workouts. If you’ve been here every day 90 % of your 1rm may be aggressive. What we’re looking for here is 6 “heavy” back squats. C: Metcon (Time) GPP 3 rounds for time: 15 – Pullups 10 power clean and jerk 95/65 5 Wall Walks Competitor 3 rounds for time: 5 bmu 10 power clean and jerk 135/95 50’ hsw D: Metcon (No Measure) 3 sets: 15 back ext Rest to recoveryRead more