CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Dynamic warm up 25’ segments High knees Butt kicks Elbow to instep Lateral shuffle ( 25’ each direction ) Walking straight leg kick Inch worm x2 B: Double-Unders (6x :40 on / :20 off – max rep DU ) C: Metcon (No Measure) 2-3 x 1.) 20 alt leg DB box step ups w/ 1 DB, :30 rest 2.) 20 Russian KB Swings (70/53) :90 rest D: Metcon (Distance) 4 x :20 max effort row, 1:40 rest E: Metcon (Distance) 4 x :20 max effort C2 Bike, 1:40 restRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3:00 bike (erg or AB) at 70% 3 sets 10 shoulder taps each 10 scap pushups :30 bar hang (active) B: Bench Press (3 x 10 @ 70-80%) C: Chest-To-Bar Pull-ups (3 sets Max UB CTB – :90 rest b/w) D: Metcon (No Measure) 10 Min skill session rope climbs E: Metcon (AMRAP – Rounds and Reps) AMRAP 20 2 Rope Climb (Scale – 3 strict PU per) 400m Run 10 DB S2OH (50/35) (rx+ 2 DB’s)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 500m row or ski 3 clean pulls 3 Muscle cleans 3 strict press 300m row or ski 3 clean pulls 3 power cleans 3 push press 100m row or ski 3 clean pulls 3 squat cleans 3 jerks B: Clean and Jerk (12 min to build to a heavy Sq. Clean and jerk) C: Front Squat (3-5 x 1 rep @ 90+ %) D: Metcon (AMRAP – Rounds and Reps) AMRAP 15 15 Wall balls (20/14) 45 Double unders (scale – 90 singles) 5 Strict HSPU or 10 Kipping HSPURead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m jog at 70% then :30 each Couch Stretch, both legs Pigeon, both legs then 3:00 amrap dodgeball D: Metcon (AMRAP – Rounds and Reps) NURTURE THE NEXT 20MIN AMRAP “On average, nearly 20 people per minute are physically abused by an intimate partner in the United States” 14X PULL UPS 19X DEADLIFT (95/65) [135/95] 1 in 4 women & 1 in 9 men experience severe intimate partner physical violence, intimate partner sexual violence, and/or intimate partner stalking 10X HANDSTAND PUSH-UPS 1 in 10 women have been raped by an intimate partner 15X FRONT SQUAT (95/65) [135/95] 1 in 15 children are exposed to intimate partner violence each year *200M RUN AFTER EACH ROUND*Read more

CrossFit Trivium – CrossFit View Public Whiteboard 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: Squat Snatch (5 @135/95 (5/4/3/2/1 rep scheme – see notes)) 5 @135/95 (45%) 4 @155/105 (52%) 3 @185/130 (62%) 2 @205/ 145 (68%) 1@225/155 (75%) C: Metcon (Time) For time: Squat snatch 3 @205/145 (68%) 2 @225/155 (75%) 1 @245/170 (82%)Do not be scared by weights. Stick to percentages D: Metcon (Time) 3 rounds for time: 15 hspu 5 squat clean @75% 3 rope climbIf you don’t have rope climbs, 3 strict pullups per rope climbRead more