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 rds 10 Plate ground to overhead :30 Squat hold 20 Duck walk steps :30 Bar hang R Mov: Metcon (No Measure) EMOM 9 1.) 10 box jumps (plate jumps) 2.) 8 – 10 HRPU (teach movement first) 3.) :30 flutter kicks RB L: Metcon (Weight) 5 x 5 Front Squat (building across, good form) ss/ 5 x ME toes to bar (knee raises RWOD: Metcon (No Measure) 2 x :30 russian twsts, rest :30 :30 burpees, rest :30 :30 situps, rest :30 :30 burpees, rest :30 :30 broad jumps, rest :30 :30 burpees, rest :30 RBWOD: Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 Deadlifts 5 Burpees 10 Sit-ups 5 Burpees 10 pullups 5 burpeess GAME: Metcon (No Measure) Coaches ChoiceRead more

CrossFit Trivium – CrossFit View Public Whiteboard B: Metcon (Time) (teams of 4) for time : 100 cal row 100 cal c2 bike 100 cal assault bike 100 cal ski 1 person Holds a sandbag (150/100) 1 accumulates situps (abmat) 1 rests C: Metcon (AMRAP – Rounds and Reps) GPP 20 min amrap 20 Chest to Bar *1 rounds of dt after each set of BMU Competitor 20 min amrap 10 bar muscle up *1 rounds of dt after each set of BMU “DT” 12 – DL 155/105 9 – Hang cleans 155/105 6 – S2OH 155/105Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip B: Squat Snatch (3x 1.1.1.1.1 squat snatch @ 60-80%; rest :05/:90) C: Squat Clean (3x 1.1.1.1.1 squat clean @ 60-80%; rest :05/:90) D: Metcon (Time) GPP and Competitor for time: 100 DU 75 wall ball 30/ 21 cal row/Ski 100 DU 50 thruster 75/55 30/ 21 cal row/ ski 100 DU 25 ohs 75/55 30/21 cal row/ski E: Metcon (No Measure) 3 sets: :30 v-up :30 hollow body hold rest :30Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 x 400m run :30 couch R&L :30 Pigeon R&L B: Metcon (5 Rounds for time) 5x 1k c2 bike 500m row rest 3:00 *reverse order each set *70-85% max hrRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 5:00 bike (:30 hard, :30 easy pedal) then 2 sets 5 inchworm 10 BB Good Mornings 10 clean grip deadlift B: Clean Grip Deadlift (3 x 7-10 @50-60%; rest :90 btw) C: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead more