CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 x Dynamic warm up 25’ segments High knees Butt kicks Elbow to instep Lateral shuffle ( 25’ each direction ) Walking straight leg kick Inch worm 3 sets 5 squats (3.1.1) :30 squat hold B: Metcon (No Measure) Dynamic Accessory (jumps) 4x :20 / :10 squat jumps ( focus on loading/reloading mechanics ) rest 1:00 then 4x :20/:10 split squat jumps; rest :30 btw sets C: Metcon (Time) 5 rounds for time: 200’ shuttle run ( 25’ x 8 ) 3 BMU Rest 2:00 D: Metcon (Time) 3 rounds for time: 30/23 cal row 20 russian KB swing ( 70/53 )Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run then EMOM 6 Min1 – 5 barbell strict press Min 2 – :30 bar hang Min 3 – :30 scap pushups B: Shoulder Press (5 resp, 3 reps, 1 rep (As heavy as possible)) B: Shoulder Press (5 resp, 3 reps, 1 rep (As heavy as possible)) C: Metcon (No Measure) Accessory / strength strict pull up, 3xAMRAP UB; rest as needed ( or accumulate 20-30 reps ) RIng push up, 3×15-20 ; rest as needed (perform on dbs if needed) D: Metcon (AMRAP – Rounds and Reps) 15 min amrap: 5 hspu 10 ttb 15 db s2oh (50/35) scale accordingly HSPU – abmats, hs hold :30, off a box TTB – KNee raises, toes to rig DB – weightRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 10 cal bike max effort rest :30 then 3 rds 5 barbell deadlifts 5 barbell cleans 5 barbell pushpress B: Metcon (Time) Heavyish isagrace For time: 15 power snatch 155/105 15 clean and jerks 185/135 C: Back Squat (Build to a heavy 3 for day then 2×6 at 80%) D: Metcon (AMRAP – Rounds) every 4 min x 3 sets (12:00) 15 bfb 20/15 cal assault bike completed rd is 1. If you complete 3 rds your score is 3Read more

CrossFit Trivium – RECESS View Public Whiteboard A: Warm-up (No Measure) 3 rnft 100m runner 10 lunges (each) 10 inch worms B: Metcon (No Measure) DB Single Leg DL (DB’s) 5 x 8 each Ss/w 5 x 8-12 DB thrusters C: Metcon (No Measure) Amrap 12 10 – db push press 100m runner 10 – Db deadlifts 5 – wall walksRead more

CrossFit Trivium – CrossFit View Public Whiteboard A1: Warm-up (No Measure) row 500m easy 10 squats 5 pushups row 500m moderate 10 squats 5 pushups row 500m fast 10 squats 5 pushups C: Metcon (AMRAP – Rounds and Reps) Teams of 2: 20 min amrap: 100 deadlift 225/155 100 cal row 100 wall ball 20/14 100 hspu * scale accordingly Deadlifts – scale weight Row – sorry Wall balls – Scale the weight HSPU – add abmats, hs hold (:10 =1 rep), hand release pushups B: Metcon (Time) Warm-up – 😉 Teams of 2 10 alt rounds (5 each ) 10/8 cal assault AFAPRead more