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: Metcon (No Measure) Accessory / load/reload 6x :20 / :10 squat jumps ( focus on loading/reloading mechanics ) 6x:10 / :20 split squat jumps; rest :30 btw sets C: Metcon (Time) 3 rounds for time: 20 deadlift 155/105 20 wall ball 30/20 Rest 2:00 D: Metcon (Time) 5 rounds for time: 200’ shuttle run ( 25’ x 8 ) 7-10 hspuRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 sets at 75% 200m run :30 HS hold :30 Bar hang B: Shoulder Press (4×6 @70-80% of last weeks single) C: Metcon (Weight) strict weighted pull up, 3×5; rest as needed D: Metcon (No Measure) Accessory / Strength RIng push up, 2×15-20 ; rest as needed (perform on dbs if needed) dub kb oh hold, 2x :30-:45; rest as needed E: Metcon (Time) 21-15-9 Floor Press 135/95 42-30-18 Chest 2 Ring row ( elevate feet or use inverted row bar set up )Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run then 3 rds with barbell 5 Deadlifts 5 hang cleans 5 front squats 5 s2oh B: Clean and Jerk (2 x 5 @ 70-75%; r 2:00 3 @ 80-82 %; r 2:00 1 @85) C: Front Squat (3×3(aim for 80-90%)) D: Metcon (Time) 5 rounds for time: 50’ SA oh hold walking lunge 50/35 10 TTB 50 DURead more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) 3 min dodgeball or pizza game rest 1 min Animal walks – Frankensteins Duck walks Inchworm SPiderwalks Crab walks Bear crawls Skill: Metcon (No Measure) 4-5x :20 bar hang, :40 rest :30 wall walks, :30 rest :30 hanging knee raises, :30 rest :20 forward rolls, :1:40 rest WOD: Metcon (No Measure) Partner workout (alt rds) AMRAP 7 10 Box Jumps or step ups Bear crawl 25ft 20 lateral hops Crabwalk 25ft tag partner Game: Metcon (No Measure) Coach/Kids choice – # dependantRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) in 12 min with a partner accumulate 150 calories on a row/ski/bike/runner switch as much as you want rest the remainder once done B: Metcon (Time) Teams of 2 500’ sled push for time (4 45s men, 2 45s women) • Use small sleds C: Metcon (Time) 10 rounds for time: 5 ring muscle up 8 bbjo 30/24″ 11 ttb 14 cal assault 1 mile jog cool downRead more