CrossFit Trivium – RECESS View Public Whiteboard RK WU: Warm-up (No Measure) 3 sets 5 ring row 5 pushups 10 squats R-WU: Warm-up (No Measure) 4x 1 shuttle run :20 hang :30 squat hold 10 lunges RK: Metcon (No Measure) 5 sets 10 medball over box (high) ss/w 10 toss (over the head) RLift: Metcon (No Measure) EMOM 9 Min 1 – 5 DL Min 2 – 5 hang clean Min 3 – 5 push press RWODW: Metcon (No Measure) Mini murph for time 200m run 5 rds 5 ring rows 10 hrpu 15 squats to ball 200m run R W: Metcon (Time) DT 5 rds for time 12 – Deadlifts 9 – Hang cleans 6 – S2OH GAME: Metcon (No Measure) Coaches choiceRead more

CrossFit Trivium – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run Into 3 rounds 10 plate ground to overhead 10 pvc pass throughs 5 burpees B: Metcon (Time) Teams of 2 10 alt sets for time: 12 alternating db hang snatch 50/35 10 HSPU (15 min cap) C: Metcon (Time) Partner workout GPP teams of 3 Competitor teams of 2 for time: 200/160 cal row 200/160 cal ski 200/160 cal assault (30 min time cap)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 10 SL rdl e/ side; rest :20 (light) 1:00 Sorenson hold; rest :20 10 db bench press; rest :20 20 bb curl (:02 negative per rep) rest 1:00 x3Yes, this is accessory work. yes it will get you warm for clean pulls B: Clean Pull (clean pull, 5×1.1 @100%; rest :10 /:90) after each set. 5x 2 seated box jumps @ high height; rest 3:00 % off of your 1rm clean C: Metcon (Time) for time: 21-18-15-12-9-6-3 ttb burpee 10:00 time cap focus on maintainable sets on larger sets of ttbRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) :45 each leg calf stretch :30 each leg runner stretch then 2 rds 20 lateral line hops 5 inchworms :15 bar hang (active) B: Metcon (AMRAP – Rounds and Reps) 30 min amrap: 1 mile run into 10 rounds 6 pull up 12 push up 18 air squats — back to mile run, back to 10 rounds, etc C: Metcon (Distance) 20 min accumualte remaining time of class on c2 bike or assualt @ easy spin paceRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run Into 3 sets 5 barbell power cleans 5 barbell shoulder to OH 5 elbow rotations B: Clean and Jerk (1 Power clean + 1 hang squat clean + 1 split jerk) E2MOM x14 @ 84-86% of 1rm clean and jerk Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click here10 minute time cap D: Metcon (No Measure) EMOM 15 Min 1 – Alternating leg pistols *14-20 reps based on ability Min 2 – Ghd sit ups or v-up * 10-18 reps based on ability Min 3 – Calorie assault bike * GPP 12/9, Competitor 16/12Read more