CrossFit Trivium – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run Couch L+R :60 /e Pigeon L+R :60 /e Straddle :60 RunnersL+R :60 /e 4 way banded shoulder:45 each Metcon (5 Rounds for reps) 5 sets: 4:00 on / 2:00 of 25/20 cal erg buy in each round AMRAP Remaining time: 12 (6/6) DB hang snatch 50/35 6 burpee over DBRead more

CrossFit Trivium – CrossFit View Public Whiteboard Warm-up (No Measure) EMOM12 1: 10/8 cal erg 2: 12 push ups 3: 20 air squats 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 Squat Clean (2 x 10 @ 65%; rest :90 btw) Similar to last week these are “for time”. The reason for this is to create urgency around the lifts and promote barbell cycling where appropriate. There should be no technique breakdown with the cycling, otherwise stick to quick singles. Record your weight, and the time in...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: 5k Row (Time) Max Effort 5k RowSpend 3-5 minutes warming up, then go. 85-90% effort, push harder that last 2-3 minutes 25 minute time cap B: Push Press + Split Jerk (5 x 1 push press + 1 split jerk ) push press + 1 split jerk; rest as needed As heavy as possible without sacrificing form. These are not max lifts. Should be no misses C: Metcon (No Measure) Gymnastics Skill Work EMOM8 1: Max set HSPU 2: Max HSW or :30 Handstand Hold 3: Max Ring Musle up or C2B 4: rest This is an opportunity to work on gymnastics skill. Choose the appropriate modification and follow the same protocolRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets 1:00 max cal ski :45 off 1:00 max cal assault bike :45 off B: Hang Power Snatch (10:00 to build to heavy 3) C: Back Squat (10:00 to build to a Heavy 1) D: Metcon (Time) For Time: 80 wall ball 20/14# 60 cal row 40 hang power snatch 75#/55# 20 BMU Scales: lower wall ball weight Lower hang snatch weight change to C2B/dips or P-U/DipsRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run B: Metcon (Time) teams of 2 2k row for time: *1 pattern rows , 1 pattern holds bb @155/110 rest 5 min C: Metcon (Time) 20 alt rounds time 1 round of cindy 1 round of dt *break reps as needed 10 of each Cindy is 5 pullups, 10 pushups, 15 air squats DT is 12 Deadlifts, 9 Hang Cleans, 6 S2OH 155/105Read more