CrossFit Trivium – CrossFit View Public Whiteboard A: Metcon (3 Rounds for time) 1 mile warm up jog — 3x400m run @ 1 mile TT pace; rest 2:00 B: Bench Press (5×5 @70-75%; rest As needed) C: Metcon (AMRAP – Rounds and Reps) teams of 2 16 min amrap: 4 thruster 135#/95# 6 lateral bjo over 24″/20 12 cal row 24 DURead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets 15 cal bike 10 Elbow rotations 5 front squats with ascending weight B: Front Squat (3×2-3 @ 80-85%; rest 2:00) C: Metcon (3 Rounds for time) 3 sets: 24 TTB 24 alt db snatch (50/35) 24 HSPU 50’ hsw Rest 1:1 scales TTB – Knee to elbow, Kmee raises, toes to rig HSPU – Add abmats, off box, hrpu HSWALK – :30 hs holdRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run into EMOM 6 MIn 1 – 1:00 Calf stretch R Min 2 – 1 :00 Calf stretch L Min 2 – 1:00 Couch stretch R Min 4 – 1:00 couch stretch L Min 5 – 1:00 Pigeon R Min 6 – 1:00 Pigeon L B: Metcon (6 Rounds for time) 6 sets: 30 cal c2bike 20 cal row 10 cal ski Rest :90 (keep this @ 80-85% max heart rate)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: 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: Clean and Jerk (7 x 1 @80-85%; rest :60 btw sets) C: Clean Grip Deadlift (4×3-5 @80-85%; rest 2:00) D: Metcon (Time) For time: 20 clean and jerk 135/95 15 BMU Rest 3:00 E: Metcon (Time) For time: 15 BMU 20 clean and jerk @135/95Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Metcon (3 Rounds for time) 3 x 1k row ; Rest 2:00 minutes btw sets *start @:08 slower than 5k pace, cut :02 per interval B: Shoulder Press (3×3 @75-85%; rest 2 min) C: Metcon (2 Rounds for time) 2 sets: 15-12-9 C2b Hspu Bbjo 24/20″ Rest 4:00 btw setsRead more