CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets run to the road and back :20 jump lunges :20 squat hold B: Metcon (Time) C2 bike or echo 5 min spin – 4:00 @ 90% 20k pace 30 push up 3:00 @95% 20k pace 30 squats 2:00 @100% 20k pace 30 situps 1:00 @105% 20k pace 2:00 rest X2 -complete body weight movements at steady pace (2:00 cap per set of bw movement) C: Metcon (No Measure) Bonus Fitness / pump 4 sets: 10 alt db curl 10 db skull crusher Rest :90Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets 100ft shuttle 50ft lunges 3 clean pulls 3 hang cleans 3 full squat cleans B: Squat Clean (Emom x 6 , 1 squat clean @ 72-78% of squat clean ) C: Clean Pull (4×2 @90-95%; rest as needed) D: Metcon (AMRAP – Reps) GPP and Competitor – 32 min alt emom 1-12/9 cal echo 2- 12 kbs 53/35 3- 12/9 cal row 4- 8 bbjo 24/20 -or :50 cap perRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets: 200m run 5 scap pull ups 0:20s wall supported handstand hold B: Shoulder Press (6×3 @72-78%; rest as needed) C: Metcon (Time) Competitor accumulate 10 strict muscle up Or GPP 10 sets: 2 false grip chest to ring pull up + 2 strict ring dip – add bands to this as next scale or scale as needed based on individual D: Metcon (AMRAP – Rounds and Reps) GPP 8 min amrap: 5 pullups 20 du or 40 singles 5 ttb 20 du or 40 singles Competitor 8 min amrap: 5 c2b 20 du 5 ttb 20 du E: Metcon (No Measure) Bonus Fitness / Skill 3 sets: 10 Strict hspu (add abmats as needed 20 empty bb strict press Rest as neededRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 rds :30 ski 10 pass throughs w/ PVC 5 Snatch grip push press 5 Snatch Balance 5 Hang squat snatch if early to class, 4 way banded shoulder stretch B: Squat Snatch (1 squat snatch emom x 6 @72-78% of squat ) C: Metcon (2 Rounds for reps) GPP -6 min amrap: 4 squat snatch 75/55 4 ohs 75/55 4 bfb Rest 1:00 4 min amrap 2 squat snatch 95/65 2 ohs 2 bfb Competitor 6 min amrap: 4 squat snatch 95/65 4 ohs 95/65 4 bfb Rest 1:00 4 min amrap 2 squat snatch 135/95 2 ohs 2 bfb D: Metcon (No Measure) Bonus fitness / Strength 4 set: 10 db rdl 10 db alt step back lunge :20 sorenson hold :20 side plank each side Rest as neededRead more

CrossFit Trivium – RECESS View Public Whiteboard RYWU: Warm-up (No Measure) 5:00 game of Dodge ball into 5:00 Game of pizza delivery W-U: Metcon (No Measure) 4 x 5 inch worms 10 squats 5 burpees then 1:00 couch and pigeon Skill: Metcon (No Measure) EMOM 9 Min 1 – 10 lunges each leg Min 2 – 10 squats Min 3 – 1:00 Wall sit RBL: Metcon (No Measure) 5x 5/3/5/3/5 back squat Ss / w 5x 6/2 toes to bar / wall walks WOD: Metcon (No Measure) 3 x AMRAP 2, 2:00 rest 5 iinchworms 10 pushups 15 squats 50 ft shuttle run RBWOD: Metcon (No Measure) 3 x AMRAP 3 rest 2:00 10 cal row 50 ft lunge 50 ft farmers carry dumbbell Game: Metcon (No Measure) Kids choice!Read more