CrossFit Trivium – RECESS View Public Whiteboard R-WU: Warm-up (No Measure) 4x 1 shuttle run :20 hang :30 squat hold 10 lunges RLift: Metcon (No Measure) EMOM 9 Min 1 – 5 DB DL Min 2 – 5 DB hang clean Min 3 – 5 db push press R WOD: Metcon (No Measure) 5 Rds Rowling GAME: Metcon (No Measure) Coaches choiceRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m warm up then 2x100m @ 1 mile pace; rest as needed B: 1-Mile Run (Time) Max Effort 1-Mile Run C: Metcon (2 Rounds for time) Teams of 2: (break reps as needed) 6 rounds for time; 12 power snatch 95/65 9 BFB 6 ring muscle up (or Bar Muscle Ups) @ 10 min cap, Rest 1:00 At 11:00 mark 3 rounds for time: 24 power snatch 75/55 18 burpee to 6″ targetRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run then 3 sets 50 ft duck walk(25ft down and back) 10 front squats 5 thrusters (w/ empty bar) B: Thruster (3×10 @ 185/130#; rest 2:00) C: Clean Pull (3×1.1.1 @ 100-105%; rest :10 btw reps/2:00 btw set) D: Metcon (Time) 4 rounds for time: 100 DU 50’ SA DB oh walking lunge 50/35# (25’ / 25’) switch arm as needed 15 ttb scale (2 x dubs in singles) Scale weight for OH DB Lunge TTB – Knees to elbows, knee raises, Toes to rigRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 5:00 runners :30 run, :30 rest (partner up) B: Metcon (Time) For time: 50 cal row 50 cal ski 50 cal assault (keep this @ 95+% max heart rate) RX+ is 100 cal at eachRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400 METER run 3 rds 5 inch worms 10 Banded squats (3.1.1 tempo) B: 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 C: Metcon (Time) 5 sets 5 squat clean for time @ 65% rest :90 btwscore is total time w/ :90 rests D: Metcon (AMRAP – Rounds and Reps) 8 min amrap 8 cal row 8 deadlift 225/155 – RX+315#/220Read more