CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 5 sets 10 cal erg of choice 5 inch worms :30 bar hang B: Metcon (AMRAP – Rounds) EMOM 30 Min 1 – 12/8 cal Assault Bike* Min 2 – :30 High Plank Min 3 – 50 Double Unders Min 4 – :30 Low plank Min 5 – 20 Russian KB Swings #73/53 Min 6 – **REST in stretch pose (pigeon, couch, runners, straddle) C: Metcon (No Measure) Accessory Strength 3 sets 12 – KB Single arm Deadlift Left 25 ft – OH walk Right 12 – KB single arm deadlift RIght 25ft – OH walk LeftRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m tempo run slow to 200m, Medium to 400m, fast to 600m, faster to 800m B: Metcon (Time) 10 rounds for time: 10/8 cal bike 10/8 cal row 10/8 cal ski C: Metcon (No Measure) 3 sets: 8 sand bag cleans 150/100 1:00 sandbag bear hug holdRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 10 min easy warm up 1:00 machine 5 push up + :10 straight arm plank 10 single arm db ohs (5/5 each side ) B: Overhead Squat (5×3-5 up to 85% ; rest 2:00) C: Clean Grip Deadlift (2×15 cg deadlift @55-65%; rest :90 ) D: Metcon (Time) GPP and Competitor 5 rounds for time: 20/15 cal row 20 push up 20 sit ups E: Metcon (No Measure) Accessory 3 sets: 15 hspu 10 single arm ring row each side :30 hollow body rock rest :30Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 10 min @ moderate pace 1:00 machine 10 alt leg strict ttb 5 wall walk B: Metcon (Weight) Bench press, 5×3-5 @70-75%; rest :45 superset with bent over row, 5×3-5 ahap; rest 2:00 bench weight is score C: Metcon (4 Rounds for time) GPP 4 sets: 2 rounds: 10 ttb 50’ dB fr lunge 50/35 8 ctb/12 pullups rest :90 between sets Competitor 4 sets: 2 rounds: 10 ttb 50’ dB fr lunge 50/35 4 bmu rest :90 D: Metcon (Calories) 4 sets: :30 max cal ski rest :60Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Alt emom x 9 1-10 pass throughs + 5 OHS 2- 15 banded air squat 3- :30 hs hold on wall B: Metcon (Weight) EMOM 12 Odd- 3 power snatch Even – 1 squat snatch + 3 ohs @ 70-75% of power snatch C: Front Squat (3×3 Front squat, @ 80-85%%; rest :90) D: Metcon (Time) GPP 15-12-9-6-3 Thruster 95/65 Pull-ups Competitor 15-12-9-6-3 Thruster 95/65 C2bRead more