CrossFit Trivium – RECESS View Public Whiteboard A: Warm-up (No Measure) 3 rds 1:00 air runner 10 Burpees :30 plank rest 1:00 Couch and Pigeon Stretch B: Metcon (No Measure) DB Strength 5 sets Split Squats x 8each ss/w 3 wall walks C: Metcon (No Measure) AMRAP 8 250m Row (150 scale) 10 burpees over rower 5 DB goblet squatsRead more

CrossFit Trivium – CrossFit View Public Whiteboard B: Metcon (Time) teams of 2 for time 5k c2 bike 2k row 1k ski C: Metcon (AMRAP – Rounds and Reps) GPP (teams of 2) 20 min amrap: 6 SA db thruster 50/35# 6 hspu 24 DU (break as needed) Competitor teams of 2 20 min amrap: 6 Dbl db thruster 50/35# 6 s.hspu 24 DU (break as needed)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A1: Warm-up (No Measure) 500m row/ski into 2 rds 5 BB deadlifts 5 hang cleans 5 front squats A2: Clean Barbell Warm Up (No Measure) 1 round: Coach led 3 power shrug 3 high elbows 3 Muscle Cleans 3 strict Press 3 Elbow Rotations 3 Front Squats Then: 1 time through ** SHOULD HEAR YOUR FEET ** Position 1 3 high hang Power cleans (dip, pull) Position 2 (dip + hinge, shoulders over the bar) 3 hang power cleans Position 3(shoulders over the bar), then 2 3 hang Power cleans B: Squat Clean (1 emomx10 @75-90% ) C1: Metcon (AMRAP – Reps) GPP 6 min amrap:: 3,3,6,6,9,9,12,12,… clean and jerk 95/65 Pull-ups Rest 2:00 Competitor 6 min amrap:: 3,3,6,6,9,9,12,12,… clean and jerk 135/95 c2b (pull up) Rest 2:00 C2: Metcon (Time) GPP 3 rounds for time: 8 squat clean thruster @ 95/65 20...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run into 1:00 at each couch stretch L&R pigeon stretch L&R squat hold Seated straddle Runners stretch L&R B: Metcon (5 Rounds for reps) GPP and Competitor 5 x3:00 amrap 20/15 cal row 20 burpee over rower Rest 2:00 btw 23 min totalRead more

CrossFit Trivium – CrossFit View Public Whiteboard A1: Warm-up (No Measure) 3:00 Bike (:20 hard, :40 easy) into 3 rds w/ PVC 10 pass throughs 10 around the world (5 each way) 10 snatch balance A2: 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 (5 squat snatch emom x 5 @70-75% ) ( rest :60 if you fail to hit a set in time) C: Metcon (AMRAP – Rounds and Reps) GPP 10 min amrap: 20 pistols 20 deadlift 135/95 20/15 cal ski/row Competitor 10 min amrap: 20 pistols 20 deadlift 185/135 20/15 cal ski/rowRead more