CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets :30 bike 5 CG deadlifts 5 hang power cleans 5 front squats B: Metcon (Time) for time: 20 squat clean @40% 15 squat clean @50% 10 squat clean @60% 5 squat clean @70% 3 squat clean @80% C: Metcon (AMRAP – Reps) EMOM x 10 GPP 10 – 15 CTB / Pullups Competitor 2-6 ring/bar muscle up total reps is score D: Metcon (No Measure) Accessory / Bodybuilding 3 sets db bench x 10 sa db row x 10 e/ side hanging L sit :15Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 10 min easy erg warm up of your choice B: Metcon (Distance) E2MOM30 (1:00 on, 1:00 transition) 1- standing bike erg 2- ski erg 3- run * maintain 70-80% max hr total distance in metersRead 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 rep x emom x 7 @75-90% ) ( rest :60 if you fail a rep) C: Metcon (AMRAP – Rounds and Reps) GPP 12 min amrap: 5 power snatch 95/65 10 deadlift 95/65 15 hrpu Competitor 12 min amrap: 5 power snatch 135/95 10 deadlift 135/95 15 hspu D: Metcon (No Measure) alt emom...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A1: Warm-up (No Measure) warm up 15 -12-9 Bfb Cal erg A2: Warm-up (No Measure) 2 sets :30 bar hang (active) :15 OH barbell hold B: Shoulder Press (strict press; build to a heavy 5,3,1; rest as need) C: Strict Pullups (EMOM 10 – Max reps in :30 ) strict pull up :30 amrap strict pull up emom x 10 ( max 10 per minute) NO KIPPING D: Metcon (Time) GPP 3 rounds for time: 10 double db cleans 35/20 10 TTB 50’ db front rack walking lunge 35/20 Into 3 rounds for time: 10 double db cleans 35/20 10 HSPU 50’ db farmer hold lunge 35/20 Score is total time Competitor 3 rounds for time: 10 double db cleans 50/35 10 TTB 50’ db front rack walking lunge Into 3 rounds for time: 10 double db cleans 50/35 50’ hsw 50’ db...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) For time: 15-10-5 Cal erg *200m run after each set A2: Warm-up (No Measure) 3 rds (1st 2 with pvc) 5 snatch grip push jerks 5 OHS 5 Power Snatch (mid shin) B1: Metcon (Time) 10 power snatch for time @ 65-70% of 1rm snatch B2: Metcon (Time) 10 clean and jerk for time @ 65-70% of 1 rm clean and jerk C: Back Squat (Back squat, 3×3 @ 85-90%; rest 2:00 btw) D: Metcon (Time) GPP 2 rounds for time: 50 wall ball 20/14# 100 DU 30 pull up Competitor 2 rounds for time: 75 wall ball 20/14# 150 DU 15 ring muscle up or 30 pull upRead more