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

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3:00 erg at 70% then :30 each Couch Stretch, both legs Pigeon, both legs then Agility ladder 2 x through 1 foot R 1 foot L 2 feet icky shuffle 2 forward, 1 back B: Metcon (Time) Teams of 2 or 3 For time 1 mile run for teams of 2 2400m for teams of 3 on air runners C: Metcon (AMRAP – Rounds and Reps) Teams of 2 Amrap 27 150 – wall Balls (20/14) 100 – TTB 75 – DB S2OH (1 DB)(50/35) 50 – Burpee Box jump overs (24/20) 25 – Chest to bar PullupsRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Erg for 5:00 10 pass throughs, 10 around the worlds then with barbell 2 rds 5 snatch grip DL 5 snatch high pulls 5 OHS 5 Hang snatch B: Squat Snatch (2×1 @ 75%; 2×1 @ 80%, 2×1 @85%, 2×1 @ 90%) C: Overhead Squat (5×2-3 @ 75-80%; rest as needed) D: Metcon (AMRAP – Rounds and Reps) 8 min amrap: 2 muscle up ( ring or bar ) 4 deads (315/220)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run 5 inchworms 10 plate ground to oh 15 squats B: Metcon (3 Rounds for time) 3x 1k row @ 5k pace ; rest 2:00 btw rest 5:00 after C: Metcon (3 Rounds for distance) 3x 3:00 c2 bike @ hard effort; rest :60 D: Metcon (Time) 1 x 500m ski afap E: Metcon (Time) 4 rounds for time :60 plank 20 situpsRead more