CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Warm up EMOM10 1 – 12/9 C2 Cals 2 – 10 Plate ground to overhead 25/15 Metcon (Time) teams of 2 2 rounds for time: 50 cal row 50 deadlift ( 185/115 ) Metcon (Time) Teams of 2 6 rounds for time: 100 DU 20 DB box step over 24’/20 50#/35Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 150m light jog Assault runner High Knees (skipping) Frankenstein walk Elbow to instep Metcon (5 Rounds for time) GPP and Competitor 5 sets: 250m Assault runner 21/15 cal ski (Rest 2:1) Score each round individually, max effort. Metcon (No Measure) 5 Sets 12 alt Dumbbell Curls 12 alt Split squat jumps Max UnBroken banded tri ext rest as neededRead more

CrossFit Trivium – CrossFit View Public Whiteboard Warm-up (No Measure) EMOM12 1- 10/8 cal ski 2 – 15 PVC passthrough 3- 10 hand release push ups 4 – 10 Air Squats 4 way banded shoulder stretch Setup and warmup each movement. Pre – WOD Each Metcon has a 10 minute cap with a 5-minute break in between performed in no particular order. Break into groups to complete, and stagger start as needed. Metcon (Time) GPP 21-15-9 cal c2 bike 50-40-30 Air Squats Competitor: 21-15-9 cal c2 bike 30-20-10 pistols B2: Metcon (Time) GPP and Competitor 21-15-9 bench press 135/95# 5-3-1 15 ft rope climbRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets: 500m/400m row 20 glute bridge B: Deadlift (EMOM5 x 8 reps @65-75% ) C: Metcon (Time) GPP and Competitor 100 Wallball 20/14 75 Russian kb swing (53/35) 150 DU 50 HSPU 25 burpee to targetRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) EMOM6 odd :45 ski Even :30 straight arm plank B: Push Press + Push Jerk (4x 3+3 @ 70-75% of push press) C: Split Jerk (4×1 75-80%;) D: Metcon (AMRAP – Rounds and Reps) AMRAP14 GPP 10 Pull-ups 50′ Single-arm overhead lunge (50/35#) 10 Toes To Bar 50′ Single-arm overhead lunge (50/35#) 5 Chest To bar Competitor 10 Chest to bar 50′ Single-arm overhead lunge (50/35#) 10 Toes to bar 50′ Single-arm overhead lunge (50/35#) 5 Bar muscle upRead more