WOD

CrossFit Trivium – RECESS View Public Whiteboard A: Warm-up (No Measure) 3 rds 10 plate g2oh 10 oh lunges 10 plate sit-ups 100ft shuttle run Then Couch and pigeon stretches :30 each B: Metcon (No Measure) In 5 sets SA Thruster x 8 each DB’s for everyone – core stability focus Ss/ w 8 burpee box jump overs (18 – 24″ dependant on individual) C: Metcon (No Measure) AMRAP 4 10 DB Thrusters 10 – Pullups ( Jumping pullups or ring rows) rest 2:00 AMRAP 4 10 – burpees :30 barhang Game: Metcon (No Measure) Coaches Choice
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) EMOM 5 Min 1 – :30 runner stretch each MIn 2 – :30 calf stretch each Min 3 – :30 squat hold Min 4 – :30 bar hang Min 5 – 200m sprint B: Metcon (Time) Teams of 2 For time: 2k row 200 DU 1.5 mile run @30 min C: Metcon (Time) 10 alt rounds for time: (5 each) 20 wall ball (20/14) 10 deads 185/135
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CrossFit Trivium – CrossFit View Public Whiteboard A: Burgener (No Measure) Burgener warmup Conduct 3 repetitions each of the following movements for 1 round w/ PVC – Snatch Pull (SPEED THROUGH THE MIDDLE) – Snatch High Pull (KEEP THE BAR CLOSE) – Muscle Snatch (FAST TURNOVER) – Jump and Land (FOOTWORK) – Hang Power Snatch Skill Transfer – BTN Press: (OVERHEAD STRENGTH) – OH squat: (CORE STRENGTH) – Heaving sn bal: (FAST HANDS, NO FEET) – sn balance no dip: (FAST HANDS FAST FEET) – sn balance with dip: (FAST HANDS FAST FEET) B: Snatch (Squat snatch, Build to a heavy snatch (P or S)) C: Metcon (AMRAP – Reps) 10 min amrap: 30 power snatch @ 75/55# 30 power snatch @ 95/65 20 power snatch @ 115/75# 20 power snatch @ 135/95# 10 power snacth @ 155/110 10 power snatch @ 175/ 125 amrap power snatch @ 195/135 D:...
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run Then 3 rounds 10 banded side steps 10 clamshells 10 russian kb swings B: Metcon (Calories) 10 min max cal C2 bike run heats throughout. Athletes waiting complete accessory work and shoulder health band work C: Metcon (No Measure) 5 sets: :10 L-sit :20 side bend e/ side 35/20# :30 front plank Rest :60 Crossover symmetry (recovery protocol, focus on scapular control)
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) alt emom x 15 1- 12/9 cal row 2- 20 sit ups 3- 200m jog 4- 30 DU (60 singles) 5- rest B: Metcon (No Measure) conga line depth drop practice (10-20″ drop max, focus on landing mechanics), 6-12 reps per athlete C: Overhead Squat (3 x 3@ moderate load; rest as needed) D: Thruster (3×5 thruster @155/105; rest as needed) E: Metcon (2 Rounds for reps) 6 min amrap: 3 devils press 50/35# 6 ttb 6 SA DB thruster 50/35# (3/3) Rest 4 min 3 min amrap: 30 pull up 16 hang db snatch 50/35 ( 8/8)
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