CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 250m row 10 inchworms 10 banded good mornings B: Snatch Grip Deadlift (3×5 @ 100-105%; rest 2:00 off 1RM Sntch) C: Metcon (AMRAP – Reps) EMOM 8 1- :30 max rep thruster 95/65 2- :30 max bfb score is total reps D: Metcon (Time) 3 rounds for time: 25/20 cal assault 100’ db oh walking lunge 50/35 (25’ segments)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 rds not for time (70-75%) 200m run :30 bar hang 10 PVC passthroughs 5 PVC OHS B: Metcon (6 Rounds for reps) 6 sets: AMRAPS 3:00 on / 2:00 off 24/ 17 cal row, bike, ski 14 burpee 12 hang snatch 75/55 *alt row bike ski each interval meaning row rds 1,4 Bike rds 2,5 Ski rds 3,6Read more

CrossFit Trivium – CrossFit View Public Whiteboard A1: Warm-up (No Measure) 3:00 on a bike (erg or AB) :15 sec max pace, :45 easy pedal 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: Metcon (3 Rounds for time) 3 x 7 squat clean for time @ 65%; rest :90 btw C1: Metcon (Time) for time: 25 deadlift 155/105 – Rx+225/155 25 wall ball 20/14 25 cal row 25 ttb Rest :90 C2: Metcon (Time) 20 deadlift 185/125 – RX+ 275/195 20 wall ball 20/14 20...Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3x500m row; rest 1:00 btw After each 500m, 3 strict press, 3 push pres, 3 split jerks w/ empty barbell B: Push Press (2×2 @ 85-88%; rest 2 min) C: Split Jerk (in 5:00, build to 1 rep at 90+) D: Metcon (AMRAP – Rounds and Reps) 8 min amrap: 8 (4/4) hang db snatch 50/35 4 ring muscle up or 12 pull up Rest 4:00 E: Metcon (Time) For time: 20 alt db hang clean and jerk 50/35# 20 BMU or 30 c2b or 30 pullups 20 hspu Scaless Lower the weight bands for pullups abmats for hspu, or off a boxRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Alt emom x 8 1:00 max cal ski 1:00 off 1:00 max cal assault bike 1:00 off *hold fastest repeatable pace B: 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 C: Power Snatch (4×2 @65-70% of squat snatch; rest as needed) D: Back Squat (3 x 2 @ 85-90% of 1rm) E: Metcon (AMRAP – Rounds) EMOM 10 6 power snatch 95#/65# 4 hang squat snatch 2 OHS 10 is max scoreRead more