CrossFit Trivium – CrossFit View Public Whiteboard A1: Warm-up (No Measure) 3 rounds for time: 10/7 cal assault 10/7 calski 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: Power Clean (4x 3 power clean @ (80-85%); rest 2:00 btw) C: Front Squat (2×12 @ 55-60%; rest as needed) D: Metcon (Time) for time: 50 wall ball 20/14 150 DU 50 wall ball 20/14 10:00 capRead more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Warm-up (No Measure) Baseball Diamond: 2 rounds of: Home base: 5 burpees Walking lunges to 1st 1st base: 10 air squats Bear crawl to 2nd 2nd base: 5 push-ups Broad jump to 3rd 3rd base: 10 sit ups Inchworm to home Skill: Metcon (No Measure) Coaching Movement: Strength Strict press 5 x 6-8 *establish where “moderate” starts Demo with PVC first proper aet up. Use oso bars as well ss/w 5 x 3 rope climbs from the ground WOD: Metcon (No Measure) 3:00 EMOM x3 1. 10 burpees 2. 3 wall walks 3. 1:00 air runner FUN: Metcon (No Measure) Pizza Delivery!! 5 burpees per drop!Read more

CrossFit Trivium – CrossFit View Public Whiteboard B: Snatch (emom x 7 @ 75-85%) C: Metcon (AMRAP – Rounds and Reps) (teams of 2) 14 min amrap: 80 cal row buy in Amrap remaining time 12 Lateral Burpee over rower 6 squat snatch 155/105Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Metcon (Time) 12 Days Of Christmas 1 – Front Squat (135/95) 2 – Hang Power Cleans (135/95) 3 – Deadlifts (135/95) 4 – Pull-ups 5 – Burpees 6 – TTB 7 – HRPU 8 – KB Swings (53/35) 9 – Wall Balls (20/14) 10 – Situps 11 – Cal erg 12 – Back Squats (135/95) Complete like the song. 1 front squat, 2 hang power cleans, 1 front squat, 3 deadlifts, 2 hang power cleans, 1 front squats etc etc Use a board to follow along because YOU WILL GET LOST!!Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 10 cal erg 10 ground to OH (15/10) 10 BB good mornings B: Clean Grip Deadlift (Clean grip deadlift, 5×3 @ 85-88%; rest 2:00) C: Metcon (Time) for time: 100 DU 20 c2b 20 squat clean 95/65 – rx+135#/95 100 DU 20 c2b 15 squat clean – 135/95 – rx+ 185#/130 100 DU 20 c2b 10 squat clean – 185/130 – rx+ 225/155 mods: 2 x dubs (200) Pullups, banded pullups, jumping pullups lower weight on cleans or Power if not able to squatRead more