CrossFit Trivium – CrossFit View Public Whiteboard Warm-up (No Measure) 4 sets not for time 100m jog :10 squat hold 10 step back lunges :20 bar hang 10 plate Ground to overhead #25/15 Metcon (AMRAP – Rounds and Reps) “GEORGIA” 18 minute AMRAP 213m Erg (row, ski, bike, run) 27 air squats 9 pull-ups 8 DB ground to Over Head 4 Burpee ———— Statistics 18 – Hospital admissions 213 – Days on Transplant list 27 – CT and Ultrasounds 9 – Number of medications 8 – Blood Transfusions 4 – SurgeriesRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run then :30 x 4 way shoulder stretch each then 10 pass throughs 10 around the worlds then 1 rd 5 snatch pulls 5 snatch high pulls 5 Muscle snatch 5 OHS 5 Hang Sq. snatch B: Squat Snatch (12:00 to build to a heavy 1) C: 3 x 1 snatch balance + 2 OHS Complex (3 x 1 + 2) 3×1 snatch balance + 2 ohs; rest 2:00 (drop the bar after ohs and clean back up to rack, no btn re reracking) D: Metcon (Time) 5 rounds for time: 15 power snatch 75/55 10 burpee 5 BMU (10 ctb/pullups, 10 bench or ring dips)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 rounds not for time 200m run 10 banded face pulls 10 Bar hang/monkey slides 10 cherry pickers B: Metcon (Time) For Time 1000m row 800m run 1000m Ski Erg C: Metcon (Time) For time 50 Toes to bar D: Metcon (No Measure) in remaining time, easy pedal cooldown on either bikeRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Dynamic warm up 25’ segments High knees Butt kicks Elbow to instep Lateral shuffle ( 25’ each direction ) Walking straight leg kick Inch worm x2 B: Double-Unders (6x :40 on / :20 off – max rep DU ) C: Metcon (No Measure) 2-3 x 1.) 20 alt leg DB box step ups w/ 1 DB, :30 rest 2.) 20 Russian KB Swings (70/53) :90 rest D: Metcon (Distance) 4 x :20 max effort row, 1:40 rest E: Metcon (Distance) 4 x :20 max effort C2 Bike, 1:40 restRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3:00 bike (erg or AB) at 70% 3 sets 10 shoulder taps each 10 scap pushups :30 bar hang (active) B: Bench Press (3 x 10 @ 70-80%) C: Chest-To-Bar Pull-ups (3 sets Max UB CTB – :90 rest b/w) D: Metcon (No Measure) 10 Min skill session rope climbs E: Metcon (AMRAP – Rounds and Reps) AMRAP 20 2 Rope Climb (Scale – 3 strict PU per) 400m Run 10 DB S2OH (50/35) (rx+ 2 DB’s)Read more