CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 500m bike/250 row 5 inchworms 10 scap pushups B: Bench Press (5×3 @ 88% of first weeks 3 rep) C: Metcon (AMRAP – Reps) Skill 2x 10-15 strict c2b 10-15 strict hspu (add abmats as needed) 10-15 false grip ring row 10-15 strict ring dip Rest as needed D: Metcon (AMRAP – Rounds and Reps) GPP 15 min amrap: 2 rope climb (6 strict pullups) 5 wall walk 100 du (200 singles) Rest :30 after each complete rounds Competitor 15 min amrap: 2 rope climb 50’ hsw 100 du Rest :30 after each complete rounds E: Metcon (No Measure) Bonus fitness / Core 2 sets: 20 banded tricep ext 20 alt db curl (light) E: Metcon (No Measure) Bonus fitness / Core 2 sets: 20 banded tricep ext 20 alt db curl (light)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 way shoulder stretch :20 each spot into 10 pass throughs 10 around the worlds then w/ barbell 3-5 each SG Push press SG Push jerk Snatch Balance Hang Squat snatch B: Power Snatch (4 x 2 PS + 1 hang squat snatch @74-80%) 4x 2 power snatch + 1 hang squat snatch @74-80% of power; rest 2:00 C: Snatch Pull (3x 3 snatch pull @90-100%; rest 2:00) D: Metcon (2 Rounds for time) GPP 2 sets of: 3 rounds for time: 10/7 cal bike 10 alt db snatch 50/35 10 ttb Rest 1:1 Competitor 2 sets of: 3 rounds for time: 15/12 cal bike 10 alt db snatch 70/50 10 ttb Rest 1:1 E: Metcon (No Measure) Bonus Fitness / Strength 2 set: 10 bb zpress :60 wall sit :60 hang on pull up barRead more

CrossFit Trivium – RECESS View Public Whiteboard RWU: Warm-up (No Measure) Dodgeball – 3 x 2 min games then 3 min Pizza Delivery RBWU: Metcon (No Measure) 3 rds 100ft shuttle run 50ft Lunge 10 pushups 5 pullups R Mov: Metcon (No Measure) EMOM 9 1.) 10 Pushups 2.) 2 rope climb to standing 3.) :30 lunges RB L: Metcon (Weight) 5x 3 Front Squats ss/ 5 x 50ft Sled push RWOD: Metcon (No Measure) Sled push race 1st team to finish chooses game 3 x per person (50ft) RBWOD: Metcon (Time) 3 Rds for time 10 DB deadlifts 10 DB Squats 5 box jumps 100m runner GAME: Metcon (No Measure) Coaches ChoiceRead more

CrossFit Trivium – CrossFit View Public Whiteboard B: Metcon (AMRAP – Rounds and Reps) Murph prep Teams of 2 30 min amrap -alt rounds with partner. These should be faster than murph pace runs. Wear vest if tolerable. 200m run 10 pull up 20 push up 30 air squat C: Metcon (Distance) Rest 5 min 10 min easy run in vestRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2-3 sets 100m run 5 lunges each leg 25 ft duck walk B: Back Squat (5×5 @72-76 ; rest :90) C: Snatch Pull (3×2 @100%; rest :90) D: Metcon (AMRAP – Reps) GPP + Competitor 4 sets: :10 on / :50 off Tng power snatch @ 95/65 Rest 2:00 after the 4 sets then 4 sets: :10 on / :50 off Hang clean and jerk 115/85 E: Metcon (No Measure) Accessory / Bonus Fitness 3 sets 20 v-up 10 seated db press 10 strict ring dip Rest :60Read more