CrossFit Trivium – CrossFit View Public Whiteboard A: Burgener (No Measure) Burgener warmup Conduct 3 repetitions each of the following movements for 1 round w/ PVC – Snatch Pull (SPEED THROUGH THE MIDDLE) – Snatch High Pull (KEEP THE BAR CLOSE) – Muscle Snatch (FAST TURNOVER) – Jump and Land (FOOTWORK) – Hang Power Snatch Skill Transfer – BTN Press: (OVERHEAD STRENGTH) – OH squat: (CORE STRENGTH) – Heaving sn bal: (FAST HANDS, NO FEET) – sn balance no dip: (FAST HANDS FAST FEET) – sn balance with dip: (FAST HANDS FAST FEET) B: Snatch (Squat snatch, 2-3 emom x 5 min @ 225/155 or 75%) C: Metcon (AMRAP – Rounds and Reps) 20 min amrap: 6 ring muscle up 12 power snatch 95/65 60 DU D: Metcon (No Measure) Accessory 2-3 sets: 10 db incline bench press 30 banded face pulls Rest :30Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) E5MOM 15 400m run 15 Plate ground to oh 15/10 10 Banded Good Mornings 5 strict pullups B: Metcon (Calories) 10 min max cal row C: Metcon (No Measure) Accessory 5 sets: :20 hollow body hold :20 arch body hold :20 side plank e/ side :20 front plank Rest :60 Crossover symmetry (recovery protocol, focus on scapular control)Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) alt emom x 15 1- 12/9 cal c2 bike 2- 20 alt step back lunge 3- 150m jog 4- 15 push up 5- 20 lateral line hop B: Metcon (No Measure) conga line depth drop practice (10-20″ drop max, focus on landing mechanics), 5-10 reps per athlete C: Clean Grip Deadlift (5×1 CG @ 90%+; rest as needed) D: Metcon (2 Rounds for reps) 5 min amrap: 10/7 cal c2 bike 8 c2b 4 ohs 115/85 Rest 4 min 5 min amrap: 30/21 cal c2 bike 24 c2b 12 ohs 115/85Read more

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 500m row or ski 75% then 3 rds 3 seal pushups 5 regular pushups :20 bar hang B: Bench Press (3×8 @ 60%, 2×3 @ 80%, 1 @ 90%; rest 2:00) C: Metcon (No Measure) 3x SA DB bent over row 3×8-10 per side; rest :30 strict SHSPU 3x 5-10 ( add deficit if possible ); rest :30 3×8-10 weighted sit up: rest 1:30 D: Metcon (Time) For Time 21-15-9 ttB Cal Ski ergRead 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: Power Clean + Power Jerk (3 x 3 AFAP @85%; rest 2-3 min) Power Clean + Push/Power Jerk C: Front Squat (3×5 @30×1 tempo AHAP w/ perfect mechanics) TEMPO SQUAT NUMBER SEQUENCE. TODAYS 30×1 First Number (3)– The first number refers to the lowering (eccentric) phase of the lift. The Second Number (O)– The second number refers to the amount of time spent in the bottom position of the lift...Read more