CrossFit Trivium – CrossFit Partner Wod (Time) GPP COMP 3 Rounds 50 Calorie Row 200m Farmer Carry (53s/35s) 40 Calorie Echo 200m Sandbag Carry (100/75) 30-20-10 Overhead Squat (115/85) COMP 3 Rounds 50 Calorie Row 200m Farmer Carry (70s/53s) 40 Calorie Echo 200m Sandbag Carry (150/100) 30-20-10 Overhead Squat (155/105)Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) 200m Run -then- 2 Rounds 25′ High Knee 25′ Butt Kick 25’e Banded Lateral Walk 10 Banded Good Morning -then- 200m Run -then- 3 Rounds 4 Box Step Ups 5 Empty Barbell Deadlifts -then- Spend 12-15 Minutes building to working weight of deadlift and box step ups Metcon (Time) GPP 4 Rounds 400m Run 12 Dual DB Box Ups (50/35s) (20″ for all) 6 Deadlifts (245/165) COMP 4 Rounds 400m Run 12 Dual DB Box Ups (50s/35s 20″ for all) 6 Deadlifts (315/225) Time Domain 16-20:00 Bonus Fitness (No Measure) For Quality: 12:00 EMOM Minute 1 – :40 Dual Kettlebell RDLs, Moderate Load Minute 2 – :40 Banded Glute Bridges Minute 3 – :40 Goblet Cossack Squats , Moderate Load Perform all movements with a 1 second pause in the finish position (bottom of RDL, top of glute bridge, bottom of Cossack)Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) 3:00-5:00 Upper Body Band Mobility -then- 3 Rounds :20 Jump Rope Practice 5 Empty Barbell Strict Press 10e Shoulder Taps -then- Technique Work with Barbell Push Press (Every 2:00 x 4 Sets 4 Reps @ 75%+) Metcon (4 Rounds for time) GPP Every 3:00 x 4 Sets 4 Wall Walk 12 Alternating Dumbbell Snatch (50/35) 48 Double Unders COMP Every 3:00 x 4 Sets 4 Wall Walk 12 Alternating Dumbbell Snatch (70/50) 48 Double Unders Bonus Fitness (No Measure) For Quality / Load 4 Sets 20/20 seconds Single Arm Ring Plank 50ft Dual Kettlebell Overhead Carry 10/10 Dumbbell Oblique CrunchesRead more

CrossFit Trivium – CrossFit Warm-up (No Measure) EMOM x 9 Min 1: Lower Body Stretch Min 2: 5 V-Ups + 5 Air Squat Min 3: :30 Row Round 1 V-ups and Air Squats Round 2: Hanging Knee Raise and Goblet Squats Round 3: Toes to Bar + 5 Front Squats -then- Barbell Warm-up w/ Coach Squat Clean (EMOM x 10 Sets 1-5: 2 Reps @ 70-80% Sets 6-10: 1 Rep @ 83%+ ) Metcon (Calories) EMOM x 14 Min 1- :45 Max Calorie Row Min 2- 10 Toes to Bar COMP 15 TTB *RX is 1st completing all the toes to bar in each designated round. Then the score is total amount calories Bonus Fitness (No Measure) 4 Sets 4 Clean Pulls with 3 sec Eccentric @ 95-100% 3 Broad Jumps, For Distance Rest as needed between setsRead more

CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds :10 Handstand Hold 5e Single DB Strict Press 5 Single DB RDL :30 Echo Bike 5e Single Arm DB High Pull 5 Push-ups (or 3 hspu) Metcon (AMRAP – Rounds and Reps) GPP 4 x AMRAP 4 6 Handstand Push Ups 8 Sumo Deadlift High Pull (75/55) 10/7 Calorie Echo Bike rest 2:00 between AMRAP *Pick up where you left off each interval. *be nice to the barbells and plates please COMP 4 x AMRAP 4 6 Handstand Push Ups 8 Sumo Deadlift High Pull (95/65) 10/7 Ski Erg rest 2:00 between AMRAPs Bonus Fitness (No Measure) For Quality: 5 Supersets :15 Chin Over Bar Hold, Add Weight If Able 8 Pendlay Rows -rest 1:00- :15 Bottom of Ring Push Up Hold 12 Ring Push Ups -rest 1:00-Read more