CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Air Runner warm up 2 x :30 moderate :30 hard 2:00 rest B: Metcon (2 Rounds for time) 2x 2k row @ 10k pace (moderate effort) ; rest 2:00 btw Rest 5 min C: Metcon (2 Rounds for distance) 2x :90 c2 bike @ hard effort; rest :90 Rest 3 min D: Metcon (3 Rounds for time) 3 x 20/15 cal ski afap; rest :60 E: Metcon (No Measure) Ttb- 3x 5.5.5.5.5; rest :10/2:00Read 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 :30 on / :30 off – max rep DU total reps) C: Metcon (No Measure) 3x 50’ db farmer hold lunge; rest :30 15 deadlift 225/155; rest :90 D: Metcon (Time) 4 rounds for time: 10 bjo 24/20 8 burpee 6 power clean and jerk 155/105Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Banded SHoulder stretches 4 way shoulder x :30 each then 50 ft KB front rack walk 25 ft KB bottoms up walk R arm(left in front rack) 25ft KB bottoms up walk L(right in front rack) 50 ft double oh walk B: Shoulder Press (3 to 5 reps @80-85% of last weeks single) B: Shoulder Press (3 to 5 reps @80-85% of last weeks single) C1: Chest-To-Bar Pull-ups (3x :20 amrap c2b pull up; rest :40) C2: Metcon (AMRAP – Reps) 3x amrap box hspu; rest as needed ( hands on dbs, feet on box, body in a L position) D: Metcon (Time) 30 ring/bar muscle up for time Or 50 c2b or 70 pull up Or 20 rounds For time 3 pull up 3 push upRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2-3 rds 200m run 5 inchworms 10 boot strappers 15 cherry pickers :30 active squat hold B: Clean and Jerk (Squat 2 sets (3 x 80%, 2 x 90%, 1 x 95+)) C: Front Squat (4×3 (aim for 85-95%)) D: Metcon (Time) For time: 150 wall balls (20/14) *every 2 min 5 burpees (starting at 2:00)Read more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) Dead bug Tag One person is the tagger. When a person is tagged, they go into deadbug position (hollow hold with arms and legs straight up) Someone must untag them to stop the deadbug) Demo movements for Lift Lift: Metcon (No Measure) EMOM 12 Min 1 – 10 Medball over the shoulder 20/14/10/6/4 Min 2 – :30 Medball hold Min 3 – :30 medball squats Min 4 – :30 medball slams WOD: Metcon (No Measure) 2-3 sets Amrap 3 (1:00 rest) 15 squats (RX+ is medball squats) 10 lunges (each leg)(RX+ is medball lunges) 5 inch worms Game: Metcon (No Measure) musical medballs, medball toss squat game, or rock, paper scissor gameRead more