CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) alt emom x 15 1- 12/9 cal row 2- 20 sit ups 3- 200m jog 4- 30 DU (60 singles) 5- rest B: Metcon (No Measure) conga line depth drop practice (10-20″ drop max, focus on landing mechanics), 6-12 reps per athlete C: Overhead Squat (3 x 3@ moderate load; rest as needed) D: Thruster (3×5 thruster @155/105; rest as needed) E: Metcon (2 Rounds for reps) 6 min amrap: 3 devils press 50/35# 6 ttb 6 SA DB thruster 50/35# (3/3) Rest 4 min 3 min amrap: 30 pull up 16 hang db snatch 50/35 ( 8/8)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 RNFT 200m run 10 shoulder taps each side 5 pushups 5 inchworms B: Bench Press (2×10 @ 65%, 1×6 @ 80%, 2 @ 95%; rest 2:00) C: Metcon (No Measure) 3 sets 3/2 rope climbs; rest :30 B2) 10-20 ub kipping hspu ( add deficit if possible ); rest :30 D: Metcon (2 Rounds for time) 2xamrap ub HS hold against wall with perfect mechanics: rest as needed E: Metcon (Time) 3 rounds For time: 15/10 cal assault bike 10 burpeesRead more

CrossFit Trivium – CrossFit View Public Whiteboard 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 (4×1.1 @85%; rest :30/2:00) C: Back Squat (2 x ub 15 @40-50%; rest :90) D: Metcon (Time) 5 rounds for time: 6 BMU ( 18 pull up, 12 c2b) 6 power clean @ 185/135 E: Metcon (No Measure) Accessory/Core 2 x :60 elbow plank, 1:00 20 weighted situp 20/14 ;rest 1:00 X2Read more

CrossFit Trivium – RECESS View Public Whiteboard Kid A: Warm-up (No Measure) 1 x Relay Run 50 ft, 10 squats run 50 ft, 8 Pushups run 50ft, 6 situps run 50ft, 4 burpees TeenA: Warm-up (No Measure) 4 x :20 Bar hang 10 Lunges 5 inch worms 1 – shuttle run 50 ft Kid B: Metcon (No Measure) 5 x DB over box x 10 ss/w 50ft Lunges TeenB: Metcon (No Measure) 5 x Power Cleans x 5 ss/w Front Rack Lunges x 50 ft Kid C: Metcon (No Measure) EMOM 12 Min 1 – :35 High Plank Min 2 – :35 burpees Min 3 – :35 wall sit Min 4 – :35 jump squats TeenC: Metcon (No Measure) E3MOM 15 5 Deadlifts 25ft FR lunge 5 Power Cleans 25ft FR Lunge 5 Push PressRead more

CrossFit Trivium – CrossFit View Public Whiteboard A: Metcon (Time) EMOM 5 Min 1 – :30 runner stretch each MIn 2 – :30 calf stretch each Min 3 – :30 squat hold Min 4 – :30 bar hang Min 5 – 200m sprint Teams of 2 For time: 800m run (together) 100 synchro air squats 100 cal assault ( 70 for F/F, 85 for M/F) @20 min B: Metcon (Time) 10 alt rounds for time: 12 deadlift 135/95 9 hang power cleans 6 s2oh @40 10 min easy cool down jog stretch with remaining timeRead more