CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 rds 200m run 15 banded good mornings 10 inchworms – no pushups B: Metcon (Weight) clean pull, 5×1.1.1@70-80%; rest :10 /:90 Superset 3 board jumps for max total distance; rest 3:00 ( focus on proper landing mechanics, :03 minimum rest btw jumps) C: Metcon (2 Rounds for reps) GPP 8 min amrap: 5 squat clean 115/75 10 ttb rest 3:00 8 min amrap: 5 s2oh (115/75) 10 Pullups Competitor 8 min amrap: 5 squat clean 155/110 10 ttb rest 3:00 8 min amrap: 5 s2oh (155/110) 10 c2b D: Metcon (No Measure) 3 sets 15 bb deficit rdl (2″); rest :20 (light) 14 alt leg strict TTB; rest :20 30 banded tricep ext; rest :20 15 bb curl (:02 negative per rep) rest 1:00Read 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 (2 Rounds for time) “murph prep” 2 sets: 800m run –into– 5 rounds, 10 pull up 20 push-ups 30 air squats –into– 800m run * wear weight vest if tolerable 5 minutes btw setsEvery Thursday until Memorial day we will be doing “murph prep” work. This is a high-volume day. If you do not plan to do Murph, or Thursday is typically a down day for you, consider subbing movements and modifying volume. These sessions are designed to be high volume to build stamina and familiarity for the hero workout MurphRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Clean Barbell Warm Up (No Measure) 1 round: Coach led 3 power shrug 3 high elbows 3 Muscle Cleans 3 strict Press 3 Elbow Rotations 3 Front Squats Then: 1 time through ** SHOULD HEAR YOUR FEET ** Position 1 3 high hang Power cleans (dip, pull) Position 2 (dip + hinge, shoulders over the bar) 3 hang power cleans Position 3(shoulders over the bar), then 2 3 hang Power cleans B: Clean and Jerk (5 x 3 @ 78-84%) 5 sets of 3 Power clean + split jerk @ 78-84%; Rest :90 between sets. Perform these as singles within the percentages. Do not go over 84% C: Metcon (AMRAP – Rounds and Reps) GPP 6 min amrap: 9 deadlift @95/65 6 front squats 3 s2oh Competitor 6 min amrap: 9 deadlift @135/95 6 front squats 3 s2ohThis is a fast workout...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3-4 sets time permitting 200m run 5 barbell strict press :30 barbell OH hold 5 strict press :20 hs hold B: Shoulder Press (6 total sets) Strict press, 10 @ 55%, 6 @70%, 4 @80%; rest :90 x2 waves, increase 5# on second waves C: Metcon (3 Rounds for reps) GPP 3 sets: 5:00 amrap 20/15 cal row (buy in) amrap remaining time- 9 pull up 12 kipping HSPU 200ft Dual kb OH walk #53/35 rest 3:00 Competitor 3 sets: 5:00 amrap 20/15 cal row (buy in) amrap remaining time- 3 ring muscle up (9 c2b/pull up) 6 deficit hspu 2″/1″ 25′ hsw rest 3:00 D: Metcon (No Measure) accumulate 2:00 in hanging bent knee L-sitRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets :20 bike sprint 10 total hip switches :30 active squat hold B: Back Squat (1×6 @ 70% 1×6 @75% 2×3 @82-85%) C: Power Snatch (3 sets of 9 total reps) 3×3 hang power snatch + 3 power snatch + 3 full snatch @70-75% of power snatch; rest :90 ***drop the bar as needed. While this is a “complex” if you need to break and re-grip thats fine. D: Metcon (4 Rounds for reps) 4 sets: 3:00 bike @ hard effort (think 50w higher than 10 min max cal pace on assault, :02-:03 slower split than 5k c2 bike pace) 1:00 max air squats rest 2:00each calorie is a rep each air squat is a rep total reps each rd ***this is not a sprint, find a hard pace and try to hold it E: Metcon (No Measure)...Read more