CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run 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: Power Snatch (EMOM 10 – 3 power snatch @ 60-65%) C: Metcon (No Measure) B. 3×50’ SA OH walking lunge e/ arm; rest :90 50/35lbs D: Metcon (AMRAP – Rounds and Reps) 12 min amrap: 12 ohs 95/65 48 DU 8 TTB Scales: scale the weight on OHS 2 x double unders to singles ttb-knees to elbows – knee raises – toes to rigRead more

CrossFit Trivium – RECESS View Public Whiteboard A: Warm-up (No Measure) 3 rnft :30 row 10 lunges (each) 10 inch worms B: Metcon (No Measure) DB Single Leg DL (DB’s) 5 x 8 each (can be a 5lb plate) Ss/w 5 x 8-12 DB Push press C: Metcon (No Measure) 5 RFT 10 – db push press 25ft – shuttle run down and back 10 – Db deadlifts 25ft – broad jump down and backRead more

CrossFit Trivium – CrossFit View Public Whiteboard Warm-up (No Measure) 4 sets not for time 100m jog :10 squat hold 10 step back lunges :20 bar hang 10 plate Ground to overhead #25/15 Metcon (AMRAP – Rounds and Reps) “GEORGIA” 18 minute AMRAP 213m Erg (row, ski, bike, run) 27 air squats 9 pull-ups 8 DB ground to Over Head 4 Burpee ———— Statistics 18 – Hospital admissions 213 – Days on Transplant list 27 – CT and Ultrasounds 9 – Number of medications 8 – Blood Transfusions 4 – SurgeriesRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run 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: Squat Snatch (12:00 to build to a heavy 1) C: 3 x 1 snatch balance + 2 OHS Complex (3 x 1 + 2) 3×1 snatch balance + 2 ohs; rest 2:00 (drop the bar after ohs and clean back up to rack, no btn re reracking) D: Metcon (Time) 5 rounds for time: 15 power snatch 75/55 10 burpee 5 BMU (10 ctb/pullups, 10 bench or ring dips)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 rounds not for time 200m run 10 banded face pulls 10 Bar hang/monkey slides 10 cherry pickers B: Metcon (Time) For Time 1000m row 800m run 1000m Ski Erg C: Metcon (Time) For time 50 Toes to bar D: Metcon (No Measure) in remaining time, easy pedal cooldown on either bikeRead more