CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 Rounds 10 PVC pass through 5 strict press with an empty barbell :20 overhead hold with an empty barbell B: Shoulder Press (4 @ 70%, 3 @75%, 2 @80%; rest :90 x2) increase 5-10# on second waves score is final load C: Metcon (No Measure) 5 sets, rest :60 between movments 10 DB Shoulder to overhead 50/35 10 db box step overs 50/35, 24/20″ D: Metcon (2 Rounds for reps) GPP 6 min amrap: 6 Chest to bar or 9 pullups 12 alternating step back lunge ( 50/35 dbs front rack) rest 4:00 6 min amrap 6 Chest to bar or 9 pullups 12 hspu Competitor 6 min amrap: 3 BMU 12 alt step back lunge ( 50/35dbs front rack) rest 4:00 6 min amrap 3 BMU 12 hspuRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 10 boot strappers 5 hip switch each 5 back squats w/ barbell B: Back Squat (1×5 @ 80%,1×3 @82% 2×3 @84-88%) C: Power Snatch (5x 1 power snatch + 1 hang snatch + 1 ohs @75-80% ) % is of Power snatch D: Metcon (Time) For time 30 Burpee box jump overs (24/20) 4:00 cap E: Metcon (3 Rounds for calories) 3 sets: :30 AMRAP cal assault bike rest 2:30 btw95+ RPE formyour effort on these.Read more

CrossFit Trivium – RECESS View Public Whiteboard RK WU: Warm-up (No Measure) 3 sets 5 forward rolls 5 pushups 10 squats 10 lunges R-WU: Warm-up (No Measure) 4x 1 shuttle run :20 hang :30 squat hold 10 lunges RK: Metcon (No Measure) 5 sets 10 3.1.1 squats to ball ss/w 10 medball deaadlift RLift: Metcon (No Measure) EMOM 9 Min 1 – 5 DL Min 2 – 5 hang clean Min 3 – 5 push press RWODW: Metcon (No Measure) 5 Rds Rowling 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 B: Metcon (Time) teams of 2 10 alt sets for time: 2 rope climb 20 push ups C: Metcon (Time) Teams of 2 10 alt sets for time: 20/15 cal c2 bike 40 DU 20 air squats D: Metcon (No Measure) 3 sets: 10 seated db press :30 side plank e/ side :30 hsw hold against wall rest :60Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 15 bb glute bridge; rest :20 (light) 30 banded good morning; rest :20 30 banded tricep ext; rest :20 16 alt db curl (:02 negative per rep) rest 1:00 B: Clean Pull (clean pull, 4×1.1 @85-90%%; rest :10 /:90) 3 seated bj jumps @ moderate hieght; rest 3:00 ( focus on proper landing mechanics, :03 minimum rest btw jumps) C: Metcon (2 Rounds for time) 21-15-9 (7:00 cap) Toes to bar Shoulder to overhead GPP115/75 Comp 135/95 rest 3:00 9-15-21 (7:00 cap) Toes to bar Dumbbell cleans GPP+COMP50/35Round 1 is the 21-15-9 Round 2 is the 9-15-21Read more