CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets :30 Hard Bike 5 inch worms :30 bar hang B: Metcon (Time) GPP and Competitor 5 rounds for time: 800m run(1k row, 1k ski, 2k bike erg, 650 air runner) 25 sit up 3 Rope climbs 25 push upRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Trivium Power Warmup (No Measure) :30 bike x2 Couch L+R Pigeon L+R Activation 3 Rounds 10 Air Squats 10 BW Lunges 10 Mt Climbers B: Clean Grip Deadlift (3 x 3-5 @85%+; rest as needed) C: Metcon (4 Rounds for reps) GPP 4 Sets 2 min amrap: 10 Air Squats 10 deadlift 185/135 10 Pull-ups amrap bfb in remaining time rest 2:00 b/w Competitor 4 sets 2 min amrap: 10 pistols 10 deadlift 225/155 10 c2b amrap bfb in remaining time rest 2:00 b/w D: Metcon (No Measure) accumulate 2:00 bear hug sandbag hold accumulate 2:00 in hollow body holdRead more

CrossFit Trivium – CrossFit View Public Whiteboard Warm-up (No Measure) 3 sets (at consistent pace)(65-70%) :30 Shoulder Taps, :30 rest :30 High plank, :30 rest :30 hollow hold, :30 rest :30 R side elbow to instep, :30 rest :30 L side elbow to instep, :30 rest Sit-ups (5×20 rest 1:00 between sets) Metcon (AMRAP – Rounds and Reps) AMRAP6 x 3 10 push-ups 10 Mt climbers 10 Down ups (no pushup burpee) 10 v-ups rest 3:00 between AMRAPSRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm Up (No Measure) 3 rds 10yard hop 10yard bear crawl 10yard hop Skip back 10 yards Then 3 rds Ladder (coach led) B: Metcon (Time) teams of 2- 300/240 cal assault for time C: Metcon (Time) rest 5:00 – 8:00 Teams of 2 for time: 150/120 cal ski 150 wall ball 20/14 300 DURead 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: Metcon (4 Rounds for weight) squat snatch, 5 @ 70% 3 @75 3 @80 2 @85-90% rest as needed btw lifts C: Metcon (Time) GPP and competitor 3 rounds for time: 12 snatch 95/65 10 bfb rest 2:00 D: Metcon (Time) GPP 3 rounds for time: 12 bfb 15 Chest to Bar Pull-ups Competitor 3 rounds for time: 12 bfb 10 BMURead more