CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2x 250m row/ 200m row 5 inchworms w/ push ups 5 Passthroughs 5 snatch balance B: Squat Snatch (EMOM 8 2 reps @ 70-80% ) C: Metcon (2 Rounds for time) 2 rounds for time: 6 ring muscle up – (6 ctb + 6 ring dips) 6 squat snatch 135/95 Rest 2:00 2 rounds for time: 18 pull up 18 power snatch 75/55 D: Metcon (No Measure) Accesory / Pump Day 3x alt db curl, x20 ; rest as needed tempo ring push up, x10 @ 20×1 tempo; rest as neededRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) alt emom x 12 1- :40 row 2- :40 jog on runner 3- :40 ski 4- :40 bike B: Metcon (Distance) accumulate 5-10 stadning broad jumps ( measure if desired, if people missde the depth drop days the last few weeks, have then do those instead ) C: Metcon (AMRAP – Rounds and Reps) (5 – 10 min to build up to metcon weight) 20 min amrap: 30 deadlift 225/155 30/21 cal assault 30 wall ball 20/14 30 situpsRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run then 3 sets 5 PVC strict press 10 shoulder taps 15 PVC pipe Pass thoughs B: Shoulder Press (5,3,1 ; rest as needed work to heavy 1) C: DB Bench Press (2×15; rest as needed) D: Metcon (Distance) 2:00 amrap hsw or 1:00 hold+ 1:00 amrap wall walk E: Metcon (Time) 5 rounds for time: 15/12 cal row 15/12 cal skiRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Clean Barbell Warm Up (No Measure) 1 round: Coach led 3 power shrug 3 high elbows 3 Muscle Cleans 3 strict Press 3 Elbow Rotations 3 Front Squats Then: 1 time through ** SHOULD HEAR YOUR FEET ** Position 1 3 high hang Power cleans (dip, pull) Position 2 (dip + hinge, shoulders over the bar) 3 hang power cleans Position 3(shoulders over the bar), then 2 3 hang Power cleans B: Squat Clean (build to a heavy single) C: Back Squat (3×2-3 @ 90-95%; rest :90) D: Metcon (Time) For time: 20 thruster 95/65 20 lateral burpee over over 10 thruster 10 lateral burpee over bar E: Metcon (No Measure) Accessory / Core 3 x 1- :10 L-sit; rest:10 2- :20 side plank e/ side; rest :10 3- :30 elbow plank; rest :30Read more

CrossFit Trivium – CrossFit View Public Whiteboard Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013To learn more about Rene click hereRead more