CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 1:00 at each couch stretch pigeon stretch calf stretch runners stretch B: Metcon (AMRAP – Rounds and Reps) 2 sets: As an individual 18 min amrap: 1200m run Amrap Cindy in remaining Rest 3:00 competitor in vest and strict pullups every 200m is 1 rep 1 round of Cindy is 30 reps (5 pull ups, 10 push ups, 15 air squats) C: Metcon (No Measure) Bonus Fitness / Pump Session 5 sets 10 each alt DB Curls 15 Dips / Bench 1:00 high plank rest :60Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) EMOM 5 :30 hard bike, :30 easy B: Back Squat (5×2 @84-88% ; rest 2:00) C: Metcon (Time) GPP 5 rounds for time: 10 deadlift 185/135 10/7 cal echo Competitor 5 rounds for time: 10 deadlift 225/155 15/10 cal echo D: Metcon (No Measure) Bonus Fitness / Core 3 sets: :30 hollow body hold 10 paloff press e/direction :30 elbow plank Rest to recoveryRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 25 ft each High knees butt kickrs lunges w/ twist inchworms high kicks lateral monster walks x 2 B: Metcon (Distance) 2 sets: C2 bike 2:30 @ 90% 20k pace :90 easy spin 2:30 @95% 20k pace :90 easy spin 2:30 @100% 20k pace :90 easy spin 2:30 @105% 20k pace :90 easy spin C: Metcon (No Measure) GPP 2 sets: 6/5 rope climbs 7 wall walk Rest 1:1 Competitor 2 sets: 4/3 legless rope climbs 100’ hsw Rest 1:1Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets :30 hard bike 5 clean pulls 5 muscle cleans 5 hang squat cleans :20 squat hold w/ barbell B: Squat Clean (Emom x 8 1 squat clean @ 70-75% of squat clean) C: Clean Pull (3×4 @85-90%; rest :90) D: Metcon (AMRAP – Reps) GPP and Competitor 28 min alt emom 1-200m run 2- 20 sit up 3- 20 air squat 4- 20 push up -or :50 cap per every 10m is a rep (20 total)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 200m run 10 Shoulder taps each 5 empty barbell strict press :20 barbell hold B: Shoulder Press (5×5 @70-75%; rest :90) C: Metcon (Time) Gymnastics Competitor accumulate 30 bar muscle up GPP 40 banded bmu / jumping bar mu – 12 min cap D: Metcon (AMRAP – Rounds and Reps) GPP 10 min amrap: 5 hspu 5 ttb 25 du 10 min amrap: 5 Strict HSPU 5 ttb 25 du E: Metcon (No Measure) Bonus fitness / Accessory 3 sets: 10 Bulgarian split squat e/ side 10 half kneeling single arm db strict press e/ side Rest :90Read more