CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 rounds 200m run 10 ground to overhead w/ plate 5 inchworms 5 burpees B: Metcon (Weight) EMOM10 x @70-80%, 1 power clean + 1 squat clean C: Clean Grip Deadlift ( 6×4-6 @75-80%; rest 2:00) D: Metcon (2 Rounds for reps) 6 min amrap: 5 clean and jerk 135/95 7 c2b 9 lateral bj over 24/20 Rest 4:00 6 min amrap: 3 power snatch 135/95 3 muscle ups 6 bfbRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) w/ a barbell 2 sets 5 strict press 5 push press 5 push jerks :30 barbell OH hold B: Metcon (2 Rounds for time) Pre-Lift 2 x 1k row @:03-:05 faster than 5k pr pace Rest 3 minutes btw sets C1: Shoulder Press (3×5 @70-80%) C2: Weighted Pull-ups (Weighted Pull up, 3×3-5 @50-60%; rest 2 min ) D: Metcon (AMRAP – Rounds and Reps) 12 min amrap: 10 hspu 10 TTB 10 alt db hang clean and jerk (50/35) *scale hspu – add abmats or off box TTB – Knees to elbow, knee raises, toes to rigRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: 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 B: Metcon (Calories) Pre-lift Assault bike :10 on @100% 2:00 rest X3 sets total calories C: Squat Snatch (EMOM 7 – 3 @65-70%) Weightlifting Back Squat, 2x 5 @75-80%; rest 2:00 D: Metcon (5 Rounds for time) E4MOM 20 40 DU 20/15 cal row 20 wall ball 20/14 scale to 2 x dubs for singlesRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m group run (don’t get hit by a car) 10 squats 10 cherrypickers 400m group run (don’t get hit by a car) 20 squats 20 cherry pickers 200m group run 30 squats 30 cherry pickers B: Metcon (Time) Teams of 3 5 k row 1 partner rows 1 partner hangs from the bar 1 partner rests 20 min cap C: Metcon (AMRAP – Rounds and Reps) Teams of 2 (1 works, 1 rests) AMRAP 20 50 Air Squats 60 Box Jump overs 24/20 50 Wall Balls 20/14 50 Pull-ups 30 Push-ups 20 Pistols (each leg)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run into 3 sets 5 empty bar thrusters :15 AB sprint :45 recovery B: Thruster (Build to a heavy 3 rep thruster from rack) C: Metcon (AMRAP – Rounds) EMOM 5 – 10 TTB *score is rounds scale – knee to elbow, knee raises, toes to rig D: Metcon (Time) 4 rounds for time: 20 /16 cal row 10 burpee over rower 5 thruster 135/95#Read more