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 (Time) for time: 1 mile run 70 pull up 140 pushup 210 air squats 1 mile run rest as needed C: Metcon (No Measure) 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) 2 sets 5 clean pulls 5 hang power cleans 5 jerks 5 elbow rotations B: Clean and Jerk (5 x 2 PC and split jerk @80-82%) C: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here D: Metcon (AMRAP – Rounds) C- alt emom x 21 Min 1 – 12 alt pistols (14 intermediate, 18 advance) Min 2 – 6-18 ghdsu or v-up ( intermediate – total 40-60 reps, advanced total 70-90 reps) Min 3 11/8 cal assault bike ( 13/9 intermediate, 16/12 for advanced)Read more

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 (6 @ 65%, 5 @70%, 4 @75%; rest :90 x2 waves ) Complete the sets of 6,5,4 and then rest :90 and complete the next set of 6,5,4 are the same weights. This is not for time, but rest between sets should be what it takes to change plates. Records your set of 4 12 minute cap C: Metcon (No Measure) 3 Sets – 14 Alternating arm DB bench press ** keep nonworking arm locked out in the press position – 5-7 Strict ring pull-ups OR ring rows **use false grip, lean back, hold hollow and pull to the sternum10 minute cap D: Metcon (4 Rounds for reps) 4 sets: 4:00 on / 1:00 off GPP...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) AMRAP3 5 hip switches on each side 5 squats w/3-second hold at the bottom 5 reverse lunges on each leg B: Back Squat (1×6 @ 75% 1×6 @78% 2×3 @82-85%) Get in 20 empty barbell reps, then take 2-3 sets tops to get to your 75% back squat. 10-12 minute cap. C: Power Snatch (@70-75% of power snatch; rest :90) E2MOM x 3 4 power snatch + 2 overhead squat @70-75% of power snatch ***drop bar as needed If you are unable to complete an overhead squat at that weight, drop the weight to a number you’re able to hit for 2 OHS. For many this movement is a limiter, this is a good opportunity to work on the technique and strength required for this movement. These all need to be GOOD reps, not “heavy” reps. D: Snatch Pull...Read more

CrossFit Trivium – CrossFit View Public Whiteboard Warm-up (No Measure) 3 sets each athlete 10/7 cal ski (hard effort) 5 burpees Rest as needed A: Metcon (No Measure) 3 sets: 12 db bench 12 push ups 12 ring rows 10 v – up +:20 hollow body hold rest :60 B: Metcon (AMRAP – Rounds and Reps) All athletes Teams of 2 20 min amrap: 10 rope climb 20 devils press (50/35)x 1 50 cal assault Split any way, each athlete must do at least 1 rep of each movmentRead more