CrossFit Trivium – CrossFit View Public Whiteboard A1: Warm-up (No Measure) 5:00 machine work, :30 hard, :30 easy A: 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: Metcon (5 Rounds for time) Squat Cleans each set for time: rest as needed btw sets 5 squat clean @ 70% 4 squat clean @75% 3 squat clean @80% 2 squat clean @85% 1 squat clean @85+% C: Clean Grip Deadlift (3 singles @ 85-90%; rest as needed) D: Metcon (Time) 6 rounds for time: 6 squat clean @...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 x 1500m row ; Rest 3-4:00 minutes btw sets *Hold :03-:05 faster than 5k pace B: Shoulder Press (Build to a heavy set of 5,3,1; rest 2 min) C: Weighted Pull-ups (Build to a heavy set of 5,3,1; rest 2 min) D: Metcon (AMRAP – Rounds) alt emom x 16 (4 sets) Min 1- 16 c2b Min 2- 12 BBJO 24/20″ (lateral is ok) Min 3- 6 ring muscle up Min 4- 12 strict hspu Score is rds completed (16 max) CTB – (pullups, Jumping pullups)(reps) RMU – 6 CTB/pullups/etc/6 ring dips Shspu – kipping, add abmat, off boxRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Every :90 x 2 sets (alt ski and row each :90 window, 2 intervals per machine, 6 total minutes) 1st – 10/7 cal ski AFAP 2nd – 10/7 cal assault AFAP B: Squat Snatch (2x 10 ub hang squat snatch 135/95# ; rest :90 btw ) C: Back Squat (2×2-3 @ 85-88%%; rest 2:00) D: Metcon (3 Rounds for reps) 3 sets AMRAP 3 (2:00 rest) 12 Double Db hang squat clean 50/35 12 bfb 24 DURead more

CrossFit Trivium – RECESS View Public Whiteboard Kid A: Warm-up (No Measure) 2 x each relay Run 50 ft, 25 jumping jacks run 50 ft, 5 forward rolls run 50ft, 25 cherry pickers run 50ft, 5 burpees Kid B: Metcon (No Measure) 5 x DB squats(on shoulders) x 10 ss/w 10 hrpu Kid C: Metcon (No Measure) EMOM 15 Min 1 – :45 mountain climber Min 2 – :45 squat hold Min 3 – :45 high plank Min 4 – :45 shuttle run Min 5 – restRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Metcon (3 Rounds for time) 1 mile warm up jog — 3x400m run @ 1 mile TT pace; rest 2:00 B: Bench Press (5×5 @70-75%; rest As needed) C: Metcon (AMRAP – Rounds and Reps) teams of 2 16 min amrap: 4 thruster 135#/95# 6 lateral bjo over 24″/20 12 cal row 24 DURead more