WOD

CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) Animal Walks (down and back) Inchworm w/ pushups Lunges with twist high kicks broad jumps bear crawl Crab walk rest 1 min 3 min amrap Pizza delivery RB: Warm-up (No Measure) 3 sets 10 cal row 25 ft duck walk :30 wall sits 25 ft high kicks Skill: Metcon (No Measure) Broad Jumps Each child gets 5 chances to jump for max distance rest 2 min 5 x 5 Box Jumps RB S: Metcon (No Measure) Deadlift 5 sets 5/3/1/3/5 ss/w Wall balls 5 x 6 WOD: Metcon (No Measure) 3 sets 10 Single leg squats each (Band, to a ball, to a bench) 10 each line jumps 10 Pushups 10 squats (w/ DB) 1:30 rest between sets RB w: Metcon (Time) 4 RFT 10 db DL 50ft lunges w/ dbs 10 db squats 100m air runner Game: Metcon...
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 400m run 10 each around the worlds :30 OH barbell hold 5 OHS 3 snatch balance B: Overhead Squat (teams of 2 build to a heavy ohs in 15 min @ 15) C: Metcon (Time) at 15:00 3k row for time • 25 wall ball pacer (20/14) • Switch rower once 25 wb are complete D: Metcon (No Measure) Bonus Fitness! 5 rounds for time: 20 v-up 20 banded good mornings
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 sets :30 hard bike 10 walking lunges :30 squat hold B: Back Squat (15 @ 50; rest :90 3 @75%; rest 3:00 X2) C: Metcon (Time) 10 rounds for time- 2 devils press 50/35 4 dB box step overs 50/35 6 dB hang clean 50/35 2 DB’s. Choose your weight wisely. This should be a sprint at low rep rounds D: Metcon (No Measure) Bonus Fitness / Cooldown 4 sets: 20 alt dB bicep curl 30 banded tri ext 20 crossover reverse fly 10 strict hspu Rest :90 Cooldown couch stretch 1:00 each pigeon stretch :30 each seated straddle 1:00 baby pose 1:00
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 800m run 1:00 at each couch stretch pigeon stretch then 10 burpees AFAP B: 10 Min Assault bike cals (Calories) 10 min max cal assault bike C: Metcon (No Measure) Bonus FItness / Cooldown 2-3 sets 30 ghdsu 15 ring dip Rest as needed Cooldown roll on the ground for 5:00 trying to breath then: quad roll – 1:00 at each Low/mid back roll 1:00 Hamstring roll – 1:00 at each
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3-4 sets 10 pass throughs 5 snatch balance 5 OHS * switch to barbell for 5/5 if you feel comfortable B: Power Snatch (3x 1 snatch balance + 2 ohs @70-75% of PS ) C: Snatch Pull (3×4 snatch pull at last weight of part A) D: Metcon (2 Rounds for time) 2 sets: 20/15 cal assault 15 power snatch 95/65 10 bfb rest 4:00 waterfall start E: Metcon (Time) Bonus Fitness / Cooldown 50 ttb for time Or 15 muscle up (either variation) Cooldown 4 way shoulder stretch 1:00 each thread the needle :30 each arm down dog 1:00
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