CrossFit Trivium – CrossFit View Public Whiteboard Clean Barbell Warm Up (No Measure) 1 round: Coach led 3 power shrug 3 high elbows 3 Muscle Cleans 3 strict Press 3 Elbow Rotations 3 Front Squats Then: 1 time through ** SHOULD HEAR YOUR FEET ** Position 1 3 high hang Power cleans (dip, pull) Position 2 (dip + hinge, shoulders over the bar) 3 hang power cleans Position 3(shoulders over the bar), then 2 3 hang Power cleans B: Power Clean (Build to a heavy power clean) C: Front Squat (1x 1:00 amrap ub @ 135/95 ) D: Metcon (Time) For Time 50-40-30-20-10 Wall ball 20/14 DU Rest 3:00 upon completion E: Metcon (Calories) 10 min assault or c2 bike @ 70-80% max hr F: Metcon (No Measure) 2x :60 statice single arm farmer hold e/ side; rest :30/1:00 :60 straight arm plank;rest 1:00Read more

CrossFit Trivium – RECESS View Public Whiteboard A: Warm-up (No Measure) 3 rds 10 plate g2oh 10 oh lunges 10 plate sit-ups 100ft shuttle run Then Couch and pigeon stretches :30 each B: Metcon (No Measure) In 5 sets SA Thruster x 8 each DB’s for everyone – core stability focus Ss/ w 8 burpee box jump overs (18 – 24″ dependant on individual) C: Metcon (No Measure) AMRAP 4 10 DB Thrusters 10 – Pullups ( Jumping pullups or ring rows) rest 2:00 AMRAP 4 10 – burpees :30 barhang Game: Metcon (No Measure) Coaches ChoiceRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) EMOM 5 Min 1 – :30 runner stretch each MIn 2 – :30 calf stretch each Min 3 – :30 squat hold Min 4 – :30 bar hang Min 5 – 200m sprint B: Metcon (Time) Teams of 2 For time: 2k row 200 DU 1.5 mile run @30 min C: Metcon (Time) 10 alt rounds for time: (5 each) 20 wall ball (20/14) 10 deads 185/135Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Burgener (No Measure) Burgener warmup Conduct 3 repetitions each of the following movements for 1 round w/ PVC – Snatch Pull (SPEED THROUGH THE MIDDLE) – Snatch High Pull (KEEP THE BAR CLOSE) – Muscle Snatch (FAST TURNOVER) – Jump and Land (FOOTWORK) – Hang Power Snatch Skill Transfer – BTN Press: (OVERHEAD STRENGTH) – OH squat: (CORE STRENGTH) – Heaving sn bal: (FAST HANDS, NO FEET) – sn balance no dip: (FAST HANDS FAST FEET) – sn balance with dip: (FAST HANDS FAST FEET) B: Snatch (Squat snatch, Build to a heavy snatch (P or S)) C: Metcon (AMRAP – Reps) 10 min amrap: 30 power snatch @ 75/55# 30 power snatch @ 95/65 20 power snatch @ 115/75# 20 power snatch @ 135/95# 10 power snacth @ 155/110 10 power snatch @ 175/ 125 amrap power snatch @ 195/135 D:...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run Then 3 rounds 10 banded side steps 10 clamshells 10 russian kb swings B: Metcon (Calories) 10 min max cal C2 bike run heats throughout. Athletes waiting complete accessory work and shoulder health band work C: Metcon (No Measure) 5 sets: :10 L-sit :20 side bend e/ side 35/20# :30 front plank Rest :60 Crossover symmetry (recovery protocol, focus on scapular control)Read more