CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3:00 erg at 70% then :30 each Couch Stretch, both legs Pigeon, both legs then Agility ladder 2 x through 1 foot R 1 foot L 2 feet icky shuffle 2 forward, 1 back B: Metcon (Time) Teams of 2 or 3 For time 1 mile run for teams of 2 2400m for teams of 3 on air runners C: Metcon (AMRAP – Rounds and Reps) Teams of 2 Amrap 27 150 – wall Balls (20/14) 100 – TTB 75 – DB S2OH (1 DB)(50/35) 50 – Burpee Box jump overs (24/20) 25 – Chest to bar PullupsRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) Erg for 5:00 10 pass throughs, 10 around the worlds then with barbell 2 rds 5 snatch grip DL 5 snatch high pulls 5 OHS 5 Hang snatch B: Squat Snatch (2×1 @ 75%; 2×1 @ 80%, 2×1 @85%, 2×1 @ 90%) C: Overhead Squat (5×2-3 @ 75-80%; rest as needed) D: Metcon (AMRAP – Rounds and Reps) 8 min amrap: 2 muscle up ( ring or bar ) 4 deads (315/220)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 200m run 5 inchworms 10 plate ground to oh 15 squats B: Metcon (3 Rounds for time) 3x 1k row @ 5k pace ; rest 2:00 btw rest 5:00 after C: Metcon (3 Rounds for distance) 3x 3:00 c2 bike @ hard effort; rest :60 D: Metcon (Time) 1 x 500m ski afap E: Metcon (Time) 4 rounds for time :60 plank 20 situpsRead more

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: Metcon (No Measure) Accessory / load/reload 6x :20 / :10 squat jumps ( focus on loading/reloading mechanics ) 6x:10 / :20 split squat jumps; rest :30 btw sets C: Metcon (Time) 3 rounds for time: 20 deadlift 155/105 20 wall ball 30/20 Rest 2:00 D: Metcon (Time) 5 rounds for time: 200’ shuttle run ( 25’ x 8 ) 7-10 hspuRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 sets at 75% 200m run :30 HS hold :30 Bar hang B: Shoulder Press (4×6 @70-80% of last weeks single) C: Metcon (Weight) strict weighted pull up, 3×5; rest as needed D: Metcon (No Measure) Accessory / Strength RIng push up, 2×15-20 ; rest as needed (perform on dbs if needed) dub kb oh hold, 2x :30-:45; rest as needed E: Metcon (Time) 21-15-9 Floor Press 135/95 42-30-18 Chest 2 Ring row ( elevate feet or use inverted row bar set up )Read more