CrossFit Trivium – RECESS View Public Whiteboard A: Warm-up (No Measure) 3 rds 1:00 air runner 10 Burpees :30 plank rest 1:00 Couch and Pigeon Stretch B: Metcon (No Measure) DB Strength 5 sets DB SL Deadlift x 8each ss/w Knee jump skill x 5 reps or attempts C: Metcon (No Measure) AMRAP 8 250m Row (150 scale) 10 burpees over rower 5 DB goblet squatsRead 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: 4k c2 bike 200 wall ball 100 burpee @30 min C: Metcon (Time) 10 alt rounds for time: 100’ sled push (50’ out and back) 10 push upsRead 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: Hang Snatch (Build to a heavy 3 rep hang snatch (squat or power) C: Metcon (Time) 5 rounds for time 10 power snatch 115/85 25’ hsw ( or :30 static hold against wall ) D: Metcon (No Measure) Accessory/Strength DB incline bench, 2×12-14; rest :60 SA DB bent over row, 2×8-10 w/ :01 pause at end...Read more

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