CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Rounds :45 Echo Bike (:15 Easy, :15 Moderate, :15 Hard) 10 Mountain Climber to Deep Lunge Stretch 5 Burpee Bar Touches + :10-:15 sec Tuck L-Hang “Barbell Complex” “Barbell Complex” 3 Tall Muscle Clean 3 Front Squats 3 Low Hang Squat Clean Load: 45/35 Clean (Every 2:00 x 5 Pause Clean Below Knee + Clean Set 1: 1+1 reps @ 65% Set 2: 1+1 reps @ 70% Set 3: 1+1 reps @ 75% Set 4: 1+1 reps @ 80% Set 5: 1+1 reps @ 80%+ % of Squat Clean Cleans are not touch and go ) For the Pause Clean, we are looking to hold positions below the knee for 1-2 seconds then explode through the hips to the catch position. We are looking for a squat clean today as the emphasis is on technique. We want to hit full extension before...Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets, For Quality 10/7 Calorie Bike 5/5 World’s Greatest Stretch 10 KB RDL 25’e Banded Lateral Monster Walk Metcon (6 Rounds for time) GPP Every 6:00 x 6 (alternating stations) Station 1: 400m Run 30 Russian KBS 53/35lb 25/18 Calorie Echo Bike Station 2: 25/18 Calorie Echo Bike 15 Deadlifts 185/125lb 400m Run COMP Every 6:00 x 6 (alternating stations) Station 1: 400m Run 30 American KBS 53/35lb 30/22 Calorie Echo Bike Station 2: 30/22 Calorie Echo Bike 15 Deadlifts 225/155lb 400m Run Bonus Fitness (No Measure) 4 Sets, For Quality: 100ft (30m) Farmers Carry, For Load :30 Second GHD Supine Hold :30 Second GHD Sorenson Hold Rest 2:00 minutes between setsRead more

CrossFit Trivium – CrossFit Metcon (6 Rounds for time) GPP Every 6:00 x 6 (alternating stations) Station 1: 400m Run 30 Russian KBS 53/35lb 25/18 Calorie Echo Bike Station 2: 25/18 Calorie Echo Bike 15 Deadlifts 185/125lb 400m Run COMP Every 6:00 x 6 (alternating stations) Station 1: 400m Run 30 American KBS 53/35lb 30/22 Calorie Echo Bike Station 2: 30/22 Calorie Echo Bike 15 Deadlifts 225/155lb 400m RunRead more

CrossFit Trivium – CrossFit Warm-up (No Measure) 10:00, For Quality 10 Scapular Push-Ups 2 Wall Walks + 10 second Nose to Wall Hold 8/8 Single Arm DB Upright Rows 8 Dual DB Bicep Curl to Arnold Press 20 Plank Shoulder Taps Bench Press (Tempo Bench Press Take 10:00 minutes to work up to a 5RM (31×1) Tempo ) Handstand Walk Progression (No Measure) 10:00-15:00 to work Skills and Drills Metcon (Time) GPP 4 Rounds, For Time 3 Wall Walks 12 Dual Dumbbell Thrusters @ 50/35lb 9/7 Strict Pull-Ups Rest 1:00 minute between rounds COMP 4 Rounds, For Time 4 Wall Walks 12 Dual Dumbbell Thrusters @ 50/35lb 4/3 Rope Climbs Rest 1:00 minute between rounds Bonus Fitness (No Measure) 5 Sets, For Load: 8/8 Dual Dumbbell Bulgarian Split Squats 10 DB Pull-Overs -Max Freestanding or Wall Supported Handstand HoldRead more

CrossFit Trivium – CrossFit Metcon (Time) GPP 4 Rounds, For Time 3 Wall Walks 12 Dual Dumbbell Thrusters @ 50/35lb 9/7 Strict Pull-Ups Rest 1:00 minute between rounds COMP 4 Rounds, For Time 4 Wall Walks 12 Dual Dumbbell Thrusters @ 50/35lb 4/3 Rope Climbs Rest 1:00 minute between rounds Bench Press (Tempo Bench Press Take 10:00 minutes to work up to a 5RM (31×1) Tempo ) Handstand Walk Progression (No Measure) 10:00-15:00 to work Skills and DrillsRead more