CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 200m run 5 single arm DB Push press each :20 bar hang B: Strict press + Push Press (3 x 5+5) strict press + push press, 3x 5×5 @ 75% of 1 rep max strict pressSTICK TO THE PERCENTAGES The % is from your strict press. C: Metcon (No Measure) Accessory 4 Sets alternating db bench, x12 ; rest :60 strict pull up, x 5; rest :60 ( add load if possible )Choose bench weight you can complete unbroken D: Metcon (5 Rounds for time) GPP C) 5 sets, each for time: 12 / 10 cal assault 10 pullups 15 hspu 10 CTB rest :60 Competitor 5 sets, each for time: 15 / 12 cal assault 10 c2b 15 hspu 5 BMU rest :60Push the pace on each set, strive for more consistency across, expect splits to...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets 12 /9 cal AB 10 pass throughs :30 active squat hold B: Back Squat (1×8 @ 65%, 1×6 @70%, 2×4 @80%) FOLLOW THE PERCENTAGES!! This is part of a strength cycle, with intentional design. If you come in with the mindset “I could have done more” you will not get stronger. C: Power Snatch (3×1.1.1 @75%) Singles, with :05 seconds between reps and :90 between sets. Again… FOLOW THE PERCENTAGES D: Metcon (6 Rounds for time) 6 x 1k c2 bike, rest :90 btw Equivalent: 500m row 500m ski 1.5k ABAt a minimum look to hold your 3k pace to start, and get negative splits each round. The last rounds should be the hardest, not the first. This is an engine building piece, not the time to redline every round out the gate and drop off pace.....Read more

CrossFit Trivium – RECESS View Public Whiteboard RWU: Warm-up (No Measure) Dodgeball – 3 x 2 min games then Accumulate 10 forward rolls RBWU: Metcon (No Measure) 1 rds 1000m bike :30 hollow hold 10 inchworms 15 banded good mornings R Mov: Metcon (No Measure) 5 sets 10 lunges each leg 5 burpee RB L: Metcon (Weight) 5 x 5 Deadlifts ss/ 5 x 10 DB Push press RWOD: Metcon (No Measure) 21.2.2 9 – 6 – 3 EMpty bar thrusters 5 lbs Burpee box jump overs RBWOD: Metcon (Time) 21.2.2 9 – 6 – 3 DB Thrusters Burpee box jump overs GAME: Metcon (No Measure) Coaches ChoiceRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 50ft each lunge with twist high kicks butt kickers inch worm duck walk B: Metcon (AMRAP – Reps) teams of 2 4 min on , 1:00 off x 4 sets 40/30 cal assault amrap wall ball ( 20 /14 ) rest 1:00 C: Metcon (4 Rounds for time) 4 sets: 600m run (outside) together 30 ttb 6 rope climb rest :90 btw D: Metcon (No Measure) 12 min amrap @ accessory pace 16 alt db hammer curl 16 straight arm plate raise ( 15 / 10 ) 32 banded tricep ext 16 v-upRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 500m row into 3 rds 10 banded good mornings 5 deadlifts w/ barbell B: Deadlift (Build to a moderate 3 rep deadlift, 75-85% of 1rm) C: Metcon (AMRAP – Rounds and Reps) GPP 18 min amrap: 100′ bw lunge 10 power clean and jerk 95/65 15 pullups/ctb Competitor 18 min amrap: 100′ bw lunge 10 power clean and jerk 135/95 5 ring muscle up D: Metcon (No Measure) 1:00 single arm kb hold e/ side : 30 arch body hold, ( slight bend in knee, press through glutes, hams ) rest 1:00Read more