CrossFit Trivium – CrossFit View Public Whiteboard A: Burgener (No Measure) Burgener warmup Conduct 3 repetitions each of the following movements for 1 round w/ PVC – Snatch Pull (SPEED THROUGH THE MIDDLE) – Snatch High Pull (KEEP THE BAR CLOSE) – Muscle Snatch (FAST TURNOVER) – Jump and Land (FOOTWORK) – Hang Power Snatch Skill Transfer – BTN Press: (OVERHEAD STRENGTH) – OH squat: (CORE STRENGTH) – Heaving sn bal: (FAST HANDS, NO FEET) – sn balance no dip: (FAST HANDS FAST FEET) – sn balance with dip: (FAST HANDS FAST FEET) B: Snatch (Squat snatch, Build to a heavy snatch (P or S)) C: Metcon (AMRAP – Reps) 10 min amrap: 30 power snatch @ 75/55# 30 power snatch @ 95/65 20 power snatch @ 115/75# 20 power snatch @ 135/95# 10 power snacth @ 155/110 10 power snatch @ 175/ 125 amrap power snatch @ 195/135 D:...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run Then 3 rounds 10 banded side steps 10 clamshells 10 russian kb swings B: Metcon (Calories) 10 min max cal C2 bike run heats throughout. Athletes waiting complete accessory work and shoulder health band work C: Metcon (No Measure) 5 sets: :10 L-sit :20 side bend e/ side 35/20# :30 front plank Rest :60 Crossover symmetry (recovery protocol, focus on scapular control)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) alt emom x 15 1- 12/9 cal row 2- 20 sit ups 3- 200m jog 4- 30 DU (60 singles) 5- rest B: Metcon (No Measure) conga line depth drop practice (10-20″ drop max, focus on landing mechanics), 6-12 reps per athlete C: Overhead Squat (3 x 3@ moderate load; rest as needed) D: Thruster (3×5 thruster @155/105; rest as needed) E: Metcon (2 Rounds for reps) 6 min amrap: 3 devils press 50/35# 6 ttb 6 SA DB thruster 50/35# (3/3) Rest 4 min 3 min amrap: 30 pull up 16 hang db snatch 50/35 ( 8/8)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 RNFT 200m run 10 shoulder taps each side 5 pushups 5 inchworms B: Bench Press (2×10 @ 65%, 1×6 @ 80%, 2 @ 95%; rest 2:00) C: Metcon (No Measure) 3 sets 3/2 rope climbs; rest :30 B2) 10-20 ub kipping hspu ( add deficit if possible ); rest :30 D: Metcon (2 Rounds for time) 2xamrap ub HS hold against wall with perfect mechanics: rest as needed E: Metcon (Time) 3 rounds For time: 15/10 cal assault bike 10 burpeesRead more

CrossFit Trivium – CrossFit View Public Whiteboard Clean Barbell Warm Up (No Measure) 1 round: Coach led 3 power shrug 3 high elbows 3 Muscle Cleans 3 strict Press 3 Elbow Rotations 3 Front Squats Then: 1 time through ** SHOULD HEAR YOUR FEET ** Position 1 3 high hang Power cleans (dip, pull) Position 2 (dip + hinge, shoulders over the bar) 3 hang power cleans Position 3(shoulders over the bar), then 2 3 hang Power cleans B: Squat Clean (4×1.1 @85%; rest :30/2:00) C: Back Squat (2 x ub 15 @40-50%; rest :90) D: Metcon (Time) 5 rounds for time: 6 BMU ( 18 pull up, 12 c2b) 6 power clean @ 185/135 E: Metcon (No Measure) Accessory/Core 2 x :60 elbow plank, 1:00 20 weighted situp 20/14 ;rest 1:00 X2Read more