CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) Animal Walks (down and back) Inchworm w/ pushups Lunges with twist high kicks broad jumps bear crawl Crab walk rest 1 min 3 min amrap Pizza delivery RB WU: Metcon (No Measure) 3 sets 200m run 10 barball deadlifts 5 hang cleans Skill: Metcon (No Measure) Broad Jumps Each child gets 5 chances to jump for max distance rest 2 min 5 x 5 wall walks RB L: Metcon (No Measure) Front Squats 5 x 3 after each set 2 broad jumps for distance R WOD: Metcon (No Measure) 4 rounds 10 box get overs 10 knee raises 10 tricep dips off box WOD: Metcon (No Measure) For time w/ partner 1000m air runner 750m row 500m bike erg Game: Metcon (No Measure) LavaRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run 15 squat jumps 10 pushpress (empty bar) 5 thrusters (empty bar) B: Metcon (AMRAP – Rounds and Reps) Teams of 2 GPP 20 min amrap: 100 thruster 75/55 75 cal ski 75 CTB Competitor 20 min amrap: 100 thruster 75/55 75 cal ski 50 BMU C: Metcon (Time) GPP 10 alt rounds for time: 15 hspu 15 clean and jerk 75/55 15 Strict Pull-ups 12:00 cap Competitor 10 alt rounds for time: 15 hspu 15 clean and jerk 95/65 3 rope climb D: Metcon (No Measure) Accessory (no partner) 3 sets: 20 bb curl 30 tricep ext (band) 20 push up 20 situpRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2-3 sets 10/8 cal bike sprint 10 banded good mornings 5 CG deadlift with an empty barbell B: Clean Grip Deadlift (5×5 @80%; rest :90) C: Metcon (2 Rounds for reps) GPP 3:00 amrap: (single DB) 10 db cleans 50#/35# 10 farmer hold step back lunge 50/35 10 ttb rest 3:00 6min amrap (Single DB) 10 db cleans 50#/35# 10 farmer hold step back lunge 50/35 10 ttb Competitor 3:00 amrap: (Double DB) 10 db cleans 50#/35# 10 farmer hold step back lunge 50/35 10 ttb rest 3:00 6min amrap (Double DB) 10 db cleans 50#/35# 10 farmer hold step back lunge 50/35 10 ttb D: Metcon (No Measure) Superset 3x 12 bb Romanian Deadlift ; rest :30 3x :30 side plank; rest :60 3 x 1:00 banded good morning 3 x 1:00 v-up 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 50 double unders (100 singles) 5 inchworms :15 bar hang (active) B: Metcon (3 Rounds for time) 3 sets: 600m run –into– 3 rounds, 10 pull up 20 push ups 30 air squats —into– 600m run rest 2:00 * wear weight vest if tolerableRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2:00 Bike at 70-75% then 2 sets 3 clean pulls 3 clean high pulls 3 hang power cleans 3 elbow rotations B: Power Clean (6 x 1.1 @ 75-80%; E:90) Singles, :05-:10 between reps. And you guessed it.. FOLLOW THE PERCENTAGES! C: Metcon (Time) GPP + Competitor 4 rounds for time: 20/15 cal row 15 burpeeLook to increase your row speed a little each round with your last round being 90-95% effort. Don’t stop on burpees. Even if they are slow.. don’t stop. D: Metcon (No Measure) Accessory / Skill alt emom x 18 Min 1: 10 weighted glute bridge (light) Min 2: 5-15 ghdsu or v-up ***novice – accumulate 25-40 total ***intermediate – 35-60 reps total Min 3: 4 to 6 burpee bjo, 30/24″ **increase reps or height from last weekIf you have not had much exposure to...Read more