CrossFit Trivium – RECESS View Public Whiteboard RWU: Warm-up (No Measure) Dodgeball – 3 x 2 min games then 3 min Pizza Delivery RBWU: Metcon (No Measure) 3:00 bike warmup (:30 hard, :30 light) then 3 rds :20 hs hold :20 bar hang :20 squat jumps R Mov: Metcon (No Measure) EMOM 9 1.) 10 DB Snatch 2.) 10 burpees 3.) 10 box jumps RB L: Metcon (Weight) 5 x 5 Deadlift (building across, good form) ss/ 5 x 10 Toes to rig RWOD: Metcon (No Measure) Recess open 21.2 5 – Plate Ground to OH 10 – Burpee box jump overs 10 – Plate Ground to OH 10 – Burpee box jump overs 15 – Plate Ground to OH 10 – Burpee box jump overs 20 – Plate Ground to OH 10 – Burpee box jump overs 25 – Plate Ground to OH 10 – Burpee box jump overs...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) EMOM9 1- :45 machine 2- 20 mountain Climbers 3- 10 push ups A2: 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: Hang Power Clean (EMOM10 – 4 reps 75%-85% ) C: Metcon (4 Rounds for reps) AMRAP3 x 4 rest 1:00 12 KB Swings 53/35 15 Air Squats 18 sit-ups Metcon (No Measure) 5:00 Cool down Row/Bike/Run Conversational PaceRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 1:00 each Couch L+R Pigeon L+R Straddle Runners L+R Calf L+R B: Metcon (Time) 1000m/ 800m row; rest 2:00 x 2 (moderate pace) C: Metcon (Time) 80 / 60 cal assault bike ; rest 2:00 x 2 (moderate pace) C: Metcon (Time) 80 / 60 cal assault bike ; rest 2:00 x 2 (moderate pace) D: Metcon (No Measure) 3 sets: 100′ sandbag bearhug carry 100′ waiter carry sa kb 100’ suitcase case sa kb rest as neededRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 10 min easy warm up 1:00 machine 10 scap pull up 10 single arm db ohs (5/5 each side ) B: Overhead Squat (3x 15 @ 135/95; rest :90) C: Clean Grip Deadlift (5×3-5 cg deadlift @80-85%; rest :90 ) D: Metcon (Time) GPP and Comp 3 rounds for time: 15 cal ski 15 burpee E: Metcon (3 Rounds for time) Accessory 3 sets: 12 alt db hang clean ( 5/5 ) 10 alt single leg ttb :40 side plank each side rest :30Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 10 min @ moderate pace 1:00 machine 15 air squat 10 push up B: Push Jerk (5×3 @80-85%; rest :90 ) C: Bench Press (weight – 135/95; rest :90) D: Metcon (AMRAP – Rounds and Reps) GPP and comp 8 min amrap: 8 ttb 8 alt db snatch 50/35 rest 2:00 E: Metcon (AMRAP – Rounds and Reps) GPP 8:00 min amrap: 8 single arm devils press 50/35 8 Chest to bar Competitor 8:00 min amrap: 8 single arm devils press 50/35 4 BMURead more