CrossFit Trivium – RECESS View Public Whiteboard A: Warm-up (No Measure) 3 rnft 100m runner 10 lunges (each) 10 inch worms B: Metcon (No Measure) DB Single Leg DL (DB’s) 5 x 8 each Ss/w 5 x 8-12 DB thrusters C: Metcon (No Measure) Amrap 12 10 – db push press 100m runner 10 – Db deadlifts 5 – wall walksRead more

CrossFit Trivium – CrossFit View Public Whiteboard A1: Warm-up (No Measure) row 500m easy 10 squats 5 pushups row 500m moderate 10 squats 5 pushups row 500m fast 10 squats 5 pushups C: Metcon (AMRAP – Rounds and Reps) Teams of 2: 20 min amrap: 100 deadlift 225/155 100 cal row 100 wall ball 20/14 100 hspu * scale accordingly Deadlifts – scale weight Row – sorry Wall balls – Scale the weight HSPU – add abmats, hs hold (:10 =1 rep), hand release pushups B: Metcon (Time) Warm-up – 😉 Teams of 2 10 alt rounds (5 each ) 10/8 cal assault AFAPRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip B: Snatch (Build to a heavy snatch (power or full)) C: Overhead Squat (Max reps UB @ 60% of 1RM) D: Metcon (Time) FOr time: 40/30 cal assault 30 c2b 20 thruster 95/65 10 BMU * scale accordingly C2B – banded ctb, pullups, jumping pullups, ring rows Thrusters – lower weight BMU – ctb, banded ctb, pullups, jumping pullups, ring rows E: Metcon (No Measure) accessory / strength db zottman curl, 3×20 ; rest as needed ( very light, just a ROM under tension load) 3x:30 ring plank...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run then 3 rds 10 shoulder taps each 10 scap pushups :30 HS hold then :30 each spot (4 way banded shoulder) (Across/Away/ Palm up,head down, elbow by the head) B1: Metcon (Time) 3 rounds for time: 100’ hsw 4 rope climbs Or B2: Metcon (Time) 3 rounds for time: 12 wall walk 10 strict pull up B3: Metcon (Time) or 3 rounds: 20 hspu 6 ring muscle up C: Metcon (No Measure) Accessory / Core 4 sets: :30 side plank 10 cossack squat each side 10 alt single leg deck squat :30 hollow body Rest :60 Crossover symmetry (recovery protocol, focus on scapular control)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 x each Dynamic warm up 25’ segments High knees Butt kicks Elbow to instep Lateral shuffle ( 25’ each direction ) Walking straight leg kick Inch worm B: Metcon (Distance) accumulate 10-15 high box jumps , slightly higher than prior weeks heights C: Metcon (Time) 10 rounds for time: 200’ shuttle run ( 25’ x 8 ) 10 alt db hang snatch (50/35)DO. NOT. DROP. DUMBBELLS.Read more