WOD

Announcements Sign up for Trivium’s In-house Open Challenge “Saturday Smackdowns”   6 Week Barbell Class January 15- February 25th Tuesday and Thursday nights at 7:00pm-8:00pm Ask Coach Matt for more details! CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) 4 x 5 inch worms 10 squats 5 burpees then 1:00 couch and pigeon RBwu: Warm-up (No Measure) 3 min bike/ski/row 3rds 5 1, 3/4 squats 10 kips 15 plate oh squats Skill: Metcon (No Measure) 5 sets 6 burpees 8 air squats 10 Box jumps (plate Jumps) RBL: Metcon (No Measure) 5x 50ft DB Lunges Ss / w 5x 10 Toes to bar or knee raises WOD: Metcon (No Measure) 3 rds for time 10 Medball over box 100 ft shuttle run 5 hrpu 100ft shuttle run RBWOD: Metcon (No Measure) Mini-Murph For time 400m run (340 air runner) 10 rds 5 pullups 10 pushups 15 squats...
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Announcements Sign up for Trivium’s In-house Open Challenge “Saturday Smackdowns”   6 Week Barbell Class January 15- February 25th Tuesday and Thursday nights at 7:00pm-8:00pm Ask Coach Matt for more details! CrossFit Trivium – CrossFit Metcon (Time) GPP Teams of 3 (A) 5 Rounds For Time 100 Single Unders 30 SingleDB Box Step Overs (50’s/35s) (24″/20″) COMP Teams of 3 (A) 5 Rounds For Time 100 Double Unders 30 Double DB Box Step Overs (50’s/35s) (24″/20″) (B) 20:00 Max Calorie Row1 Athlete will be rowing while 2 athletes are working through the 5 Rounds of Double Unders and Box Step Overs. Athletes may switch whenever they would like, but only one athlete can be working through the 5 rounders at a time. Once the 5 Rounds is complete, all the athletes can work on the Rower to accumulate Max Calorie Two Scores: 1: Time to complete 5 Rounds 2: Max...
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Announcements Sign up for Trivium’s In-house Open Challenge “Saturday Smackdowns”   6 Week Barbell Class January 15- February 25th Tuesday and Thursday nights at 7:00pm-8:00pm Ask Coach Matt for more details! CrossFit Trivium – CrossFit Warm-up (No Measure) 3:00 T-Spine Opener w/ Stretch or Foam Roller -then- 3 Rounds 5 PVC Pass Throughs 5 PVC RDL 5 PVC Behind the Neck Press -then- 2 Sets 5 Strict Press 5 Calorie Echo -then- Barbell Technique Work Snatch Balance + Overhead Squat (Every 1:30 x 5 2 x 1 Snatch Balance + 2 Overhead Squat @ 65-70% 3x 1 Snatch Balance + 2 Overhead Squat @ 75% ) Based off of Power Snatch 1RM Power Snatch (Every 1:30 x 5 Set 1-2: 2 Reps @ 75-85% Set 3-5: 2 Reps @ 90-92%) Metcon (Time) GPP 4 Rounds 15 Russian Kettlebell Swings (53/35) 15 Shoulder to Overhead 95/65 COMP 4 Rounds 15 Russian...
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Announcements 6 Week Barbell Class January 15- February 25th Tuesday and Thursday nights at 7:00pm-8:00pm Ask Coach Matt for more details! CrossFit Trivium – CrossFit Warm-up (No Measure) 10:00 Mobility -then- 2 Sets 25′ Each Movement Lunge + Twist Walking Toe Touch Punter Kicks Inchworm -then- 2 Rounds @ increasing pace 5 Calorie Echo 5 Calorie Row 2 Rounds 8 Calorie C2 Bike 5 Calorie Ski Metcon (AMRAP – Rounds and Reps) AMRAP 8 10/7 Calorie Echo 10/7 Calorie Row rest 1:00 AMRAP 8 15/10 Calorie C2 Bike 10/7 Calorie Ski
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Announcements 6 Week Barbell Class January 15- February 25th Tuesday and Thursday nights at 7:00pm-8:00pm Ask Coach Matt for more details! CrossFit Trivium – CrossFit Warm-up (No Measure) 10 PVC Goodmorning 10 PVC Pass Throughs 5/5 Worlds Greatest Stretch 50’e Suitcase Carry Deadlift (EMOM x 6 4 Reps @ 70-75% ) Metcon (Time) GPP For Time: 2 Rounds 8 Pull-ups 10 Squat Snatch 75/55 -Rest 1:00- 2 Rounds 8 Pull-ups 8 Squat Snatch 95/65 -Rest 1:00- 2 rounds 8 Pull-ups 6 Squat Snatch 115/85 -Rest 1:00- 2 Rounds 8 Pull-ups 4 Squat Snatch @ 135/95 -Rest 1:00- Then build to a moderate single squat snatch in 4:00 COMP For Time: 2 Rounds 8 Chest to Bar Pull-ups 10 Squat Snatch 95/65 -Rest 1:00- 2 Rounds 8 Chest to Bar Pull-ups 8 Squat Snatch 135/95 -Rest 1:00- 2 rounds 8 Chest to Bar Pull-ups 6 Squat Snatch 185/115 -Rest 1:00- 2...
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