CrossFit Trivium – CrossFit Warm-up (No Measure) 3:00 Hamstring Stretch of Choice 1:30e Hip Flexor Stretch (couch or lunge) 1:30e Cross Shin Stretch -then- 1 Rounds 50′ Farmer Carry 200m Bike 100m Run 150m Ski 50′ Farmer Carry Metcon (Time) GPP 3000m/2600mC2 Bike 100m DB Farmer Carry (50s/35s) 2000m Run (1 x 1600 + 1 x 400m) 100m DB Farmer Carry 1000m/800m Ski 100m DB Farmer Carry COMP 3000m Echo Bike 100m KB Farmer Carry (70s/53s) 2000m Run (1 x 1600 + 1 x 400m) 100m KB Farmer Carry (70s/53s) 1000m Ski 100m KB Farmer Carry(70s/53s) Time Cap 30:00Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 25’e Banded Lateral Walk 5 Banded Goodmorning 1 Wall Walk -then- 2 Sets 5 Empty Barbell Deadlifts 1 Inchworm + Push-up Deadlift (5 Sets 8 Deadlifts (start at 50%) rest 2:00 between sets) Metcon (AMRAP – Rounds and Reps) GPP AMRAP 14 10/10 Single Arm DB Front Squat (50/35) 250m Row 10 Handstand Push-ups 250m Row COMP AMRAP 14 10/10 Single Arm DB Overhead Squat (50/35) 250m Row 10 Wall Facing Handstand Push-ups 250m RowRead more

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets 5 PVC Pass Throughs 5 PVC Strict Press 100m Run -then- w/Barbell 2 Sets 5 Strict Press 5 Hang Power Snatch Strength (6 Rounds for weight) Every 2:30 x 6 4 Strict Press 6/6 Single Arm DB Bent Over Row 10 V-upsOur goal is to build to a heavy set of Strict Press and Bent Over Row Metcon (Time) GPP For Time: 8 Power Snatch (135/95) 800m Run COMP For Time: 8 Power Snatch (185/125) 800m RunAlthough, these do not have to be touch and go, we do want a weight where fast singles can be achievedRead more

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets 5/5 Worlds Greatest Stretch 10 Single Leg Box Squats 3 Inchworm + Push-up -then- 3 Sets 5 Empty Barbell Front Squat 4 Ring Row 3 Toes to Bar/Ring Front Squat (Every 2:00 x 5 6 Reps Sets 1-2: 50-60% Sets 3-5: 70-75%) Metcon (3 Rounds for reps) GPP 3 Sets Pull-up Bar Complex 20 DB Box Step (50/35) Max Rep Burpee Box Jump (24″/20″) rest 1:00 COMP 3 Sets AMRAP 3 5 Ring Complex 20 Pistol Squat Max Rep Burpee Box Jump (30″/24″) rest 1:00 *score is only burpee box jumps completedBar Complex: 1 Toes to Bar + 1Pull-up + 1 Chest to Bar Pull-up Ring Complex: 1 Toes to Ring + 1 Muscle Up + 1 Ring Dip Scaled Complex: (only 1 time through) 15Hanging Knee Raises 10 Ring Row (or jumping pull-ups 5 Push-upsRead more

CrossFit Trivium – CrossFit Metcon (Time) GPP 1200m Run -into- 10 Rounds 5 Pull-ups 10 Push-ups 15 Air Squats COMP For Time: w/vest 1200m Run -into- 10 Rounds 5 Chest to Bar Pull-ups 10 Push-ups 15 Air SquatsRead more