CrossFit Trivium – CrossFit Warm-up (No Measure) General Prep 10 PVC Passovers 10/10 PVC Around the Worlds :30 Standing PVC Thoracic Extensions :30 Loaded Bottom of Squat Hold :30 Extended Plank Reverse Bridge Into … Specific Movement Prep 2 Sets, For Quality 3 BTN Snatch Grip Push Press 5 Overhead Squats 9 Jumping Back Squats 1:30 Cardio (:30 easy, :30 moderate, :30 hard) Snatch (Every 2:00 x 8 Pause Snatch Below Knee + Snatch 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%+ ) Remember, you will complete 1 Pause Below the Knee Snatch, aiming for a slight pause just below the knee cap before you execute the lift and then 1 Squat Snatch to follow. All reps are Squat Snatches The focus today is on the pull from...Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) Warm-Up EMOM x 8 Minute 1: 30 second Jump Rope Minute 2: 5/5 World’s Greatest Stretch Minute 3: 7 Walking Inchworm Push-Ups Minute 4: 10 Air Squats + 10 Alternating Step-Ups Back Squat (Every 2:30 x 6 Set 1: 4 @ 65% Set 2: 3 @ 70% Set 3: 2 @ 75% Set 4: 4 @ 65%+ Set 5: 3 @ 70%+ Set 6: 2 @ 75%+ ) :03 Pause at the bottom of the 1st Rep of every set Metcon *needs review* (No Measure) AMRAP 12 1-2-3-4-5-6.. Burpee Box Jumps 24/20” 2-4-6-8-10-12 Dual DB Step-Overs 24/20”, (50/35lb 10-20-30-40-50-60 Double Unders Bonus Fitness (No Measure) 4 Sets, For Quality 5 Dual KB Front Rack Cyclist Squats 3030 Tempo 10/10 Single Leg Barbell Hip Thrust 15 Weighted GHD Hip ExtensionsRead more

CrossFit Trivium – CrossFit Warm-up (No Measure) Warm-Up EMOM x 8 Minute 1: 30 second Jump Rope Minute 2: 5/5 World’s Greatest Stretch Minute 3: 7 Walking Inchworm Push-Ups Minute 4: 10 Air Squats + 10 Alternating Step-Ups Back Squat (Every 2:30 x 6 Set 1: 4 @ 65% Set 2: 3 @ 70% Set 3: 2 @ 75% Set 4: 4 @ 65%+ Set 5: 3 @ 70%+ Set 6: 2 @ 75%+ ) :03 Pause at the bottom of the 1st Rep of every set Metcon (AMRAP – Reps) GPP AMRAP 12 2-4-6-8-10-12…. Dual DB Burpee Reverse Lunge 50’s/35s 10-20-30-40-50-60…. Double Unders COMP AMRAP 12 2-4-6-8-10-12…. Dual DB Burpee Box Step Up 50’s/35s (24″/20″) 10-20-30-40-50-60…. Double UndersIdeally, Boxes are set up near the walls to leave space for the Double Unders Dual DB Burpee Reverse Lunge = 1 Burpee + 1 Dumbbell Reverse Lunge on each leg So...Read more

CrossFit Trivium – RECESS View Public Whiteboard W-U (No Measure) 4 sets 50ft lunge :30 wall sit 100ft shuttle :30 plank B WU: Metcon (No Measure) 20 cal echo bike into 3 sets 5 pushups :30 plank 15 shoulder taps each R S: Metcon (No Measure) 5 sets 5 box step ups each leg :15 hang 30 ABMATS R-S: Metcon (No Measure) 5 sets 5,5,5,3,2 deadlift ss/ 15 ring rows WOD: Metcon (No Measure) Amrap 7 :30 plank 15 Russian twists each 5 burpee to rig RWOD: Metcon (No Measure) For time 10 – 8 – 6 – 4 – 2 Deadlift 25-20-15-10-5 Situps 150m row after each Game: Metcon (No Measure) Coaches ChoiceRead more

CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Sets, For Quality 1:00 Cardio Choice 5/5 Worlds Greatest Stretch 10 Russian KBS 5 Hang Snatch High Pulls 5 High Hang Muscle Snatch 5 High Hang Muscle Cleans 10 Jumping Lunges Metcon (Time) Partner Wod GPP 5 Rounds for Time 40 Single DB Box Step Ups (50/35)(20″ for all) 40 DB Cleans (50/35) 40 Single DB Box Step Ups (50/35)(20″ for all) 40 DB Snatches (50/35) COMP 5 Rounds for Time 40 Single DB Box Step Ups (70/50)(20″ for all) 20 Power Clean (135/95) 40 Single DB Box Step Ups (70/50)(20″ for all) 20 Power Snatch (135/95) *Split work any way you want *One partner working at a timeRead more