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

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) EMOM 6 Min 1 – :30 bike Min 2 – :30 HS Hold MIn 3 – :30 bar hang B: Split Jerk ( 5×1 @ 85+% ; rest as needed ) C: DB Bench Press ( 3×8-10 AHAP; rest as needed) D: Metcon (AMRAP – Reps) Accessory / Strength RIng dip, 2xamrap @ 20×1 tempo; rest as needed ( add band if needed ) E: Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 rds 6 burpees 4 cherry pickers 2 PC and J (building each set B: Metcon (Time) Heavyish grace 30 clean and jerks for time 155/105 C: Back Squat (4×6 @ 75%; rest :90) D: Metcon (AMRAP – Rounds and Reps) 15 min amrap: 18/12 cal Erg (C2 bike priority) 56 DU 9 TTBRead more