CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run into 3 rds – Cindy (5 pullups, 10 pushups, 15 air squats) B: Metcon (3 Rounds for calories) 5 min max cal c2 bike Rest 5 min 3 min max cal c2 bike Rest 3 min 1 min cal c2 bike C: Metcon (No Measure) Core/Accesory 3 sets: :15 L-sit :30 side bend e/ side 50/35# :60 front plank Rest :60 Crossover symmetry (recovery protocol, focus on scapular control)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) alt emom x 15 1- 8/6 cal ski 2- :30 elbow plank 3- 13/10 cal c2 bike 4- 50’ bw lunge 5- rest B: Metcon (No Measure) conga line depth drop practice (10-20″ drop max, focus on landing mechanics), 8-14 reps per athlete C 3×5: Clean Grip Deadlift ( 70-85%; @ moderate load; rest as n) D: Thruster (3×15 thruster @135/95; rest as needed) E: Metcon (2 Rounds for reps) 4 min amrap: 6 burpee 6 ttb 6 double DB hang clean 50/35# Rest 2 min 8 min amrap: 35 burpee over db (lateral) 30/21 cal rowRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 RNFT 200m run 10 shoulder taps each side 5 pushups 5 inchworms B: Bench Press (Build to a heavy single) C: Metcon (Time) 2x 15- 20 ttb; rest :30 15-20 s2oh 95/65; rest :30 D: Metcon (2 Rounds for time) 2x Amsap wall facing hs hold: rest as needed E: Metcon (AMRAP – Rounds and Reps) 8 min amrap: 5 hspu 5 BJO 24/20Read more

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