CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) alt emom x 12 1- 10 alt db snatch 2- 10 bbjo 24/20″ 3- :45 erg of choice DB weight – warmup weight, not heavy B: Push Jerk (3x 5 @ 80-85%; rest as needed) C: Split Jerk (3×1 split jerk ahap; rest 2:00) D: Metcon (AMRAP – Rounds and Reps) GPP and Competitor 14 min amrap: 10 db hang clean and jerk (5/5, 50/35# ) 10 TTB 10 lateral bj over 24/20″ E: Metcon (No Measure) 2x :30 side e/ side plank ; rest :60 2x :20 sorenson hold + 10 back extensions; rest as :60Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) alt emom x 8 odd- :10 hard bike even- :10 hard ski/row rotate accourdingly B: Power Clean (12 min to build to a heavy 1) C: Back Squat (2×3 @ 80-85%; rest 2:00 btw) D: Metcon (3 Rounds for time) GPP 3 sets: 20/15 cal row 40 wall ball 20/14# 65 DU rest 2 min btw Competitor 3 sets: 25/20 cal row 50 wall ball 20/14# 100 DU rest 2 min btwRead more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) Animal Walks (down and back) Inchworm w/ pushups Lunges with twist high kicks broad jumps bear crawl Crab walk rest 1 min 3 min amrap Dodgeball RBwu: Warm-up (No Measure) 3 min bike/ski/row 3rds 10 kossach squats :30 squat hold 10 Medball cleans :30 Med bal bearhug hold Skill: Metcon (No Measure) 5 sets 20 Burpee over PLate rest 2 min 5 x 10 elevated foot lunges each RBL: Metcon (No Measure) 5×3 Back Squats (form focus) Ss / w 5x 3/6/9 Pullups WOD: Metcon (No Measure) 4 sets 100m run 1:00 plank 20 jump touches 1:00 wallsit RBWOD: Metcon (No Measure) 4rds 10 cal ski 20 abmat situps 30 Air squats to a medball Game: Metcon (No Measure) Kids choice!Read more

CrossFit Trivium – CrossFit View Public Whiteboard B: Metcon (Time) (teams of 4) for time: 2k row 4k c2 bike 1k ski 2 Hanging from rig, 1 rests, 1 works C: Metcon (AMRAP – Rounds and Reps) 20 min amrap: 50 single arm db thruster (50/35) 50 alt box step up (50/35) single db 200 DU 50 ttb 50 synchro burpeeRead more

CrossFit Trivium – CrossFit View Public Whiteboard 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: Squat Snatch (1 emomx10 @75-90%) C: Metcon (AMRAP – Rounds and Reps) GPP and competitor 7 min amrap:: 7 hspu 7 power snatch 95/65 Rest 2:00 D: Metcon (Time) GPP for time: 21-15-9 power clean 95/65 15-12-9 – Chest to bar Competitor for time: 21-15-9 power clean 95/65 9-7-5 ring muscle up E: Metcon (No Measure) 2...Read more