CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 RNFT 200m run :45 Bike hard, :15 easy (bike erg/AB) 10 Jump squats A1: Warm-up (No Measure) Set up Bike. 2 x :30 very hard effort, 3:30 rest B: Metcon (Calories) 3 min max cal assault bike C: Metcon (No Measure) Accessory / Midline: 4 sets: :30 hollow body rock 20 v-up :20 hollow body rock 15 v-up :10 hollow body rock 10 v-up Rest as needed btwRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 1k row at 70% then 3 sets 5 hang clean pulls 5 hang clean high pulls 5 hang squat cleans 5 Front Squat B: Hang Clean (Build to a heavy hang squat clean in 10 min ) C: Metcon (7 Rounds for time) Intervals Every 3:00 x 21 minutes 16/12 cal ski 12 burpeeRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run into 4 rds :25 HS Hold 20 shoulder taps 15 scap pushups :10 Bar hang (active) B: Metcon (Time) 100’ hsw for time or 20 wall walks C: Metcon (AMRAP – Rounds and Reps) 20 min amrap: 30/21 cal assault 3 rope climb 10 dub db snatch 50/35Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 250m row then :30 x 4 way shoulder stretch each then 10 pass throughs 10 around the worlds then 1 rd 5 snatch pulls 5 snatch high pulls 5 Muscle snatch 5 OHS 5 Hang Sq. snatch B: Snatch Complex (EMOM 10 – 1 complex) 1 power snatch + 1 squat snatch @ 70-75% C: Metcon (Weight) 2×20 DB box step overs; rest :90 (2 DB’s) D: Metcon (AMRAP – Rounds and Reps) AMRAP 12 8 power clean 155#/105 8 ttb 4 strict hspuRead more

CrossFit Trivium – RECESS View Public Whiteboard RWU: Warm-up (No Measure) 5 min bike/ski calf, shoulders Couch pigeon 3x 10 shoulder taps :20 high plank 5 pushups RBL: Metcon (No Measure) 5 sets DB Push pressx 5-8 Ss/ 50’ oh lunge plate OH 10/5 RWOD: Metcon (No Measure) Amrap 8 200m run 5 pull ups 10 pushups 15 air squatsRead more