WOD

CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 sets 200m run 10 pass throughs 5 barbell strict press 3 barbell push pres :15 OH hold B: Push Press (3×5 @70-75%; rest 2:00) C: Metcon (3 Rounds for time) 3×3 rope climb afap; rest 2:00 D: Metcon (2 Rounds for time) 2 sets: 1k ski @3k pace rest 3:00 while waiting for ski 4 sets: 10 bb bench 155/105 50’ dB walking lunge 50/35 rest :90 E: Metcon (No Measure) Bonus Fitness / Cooldown 2 sets: 40 crossover reverse fly :40 hs hold Cooldown 3 x :30 bar hang :30 forearm stretch :30 couch stretch each
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 rds 50 single unders 5 barbell elbow rotations 5 front squats B: Front Squat (build to a heavy single in 10 minutes) C: Metcon (AMRAP – Reps) 6 sets: 1:00 on / :30 off 5 clean and jerk 135/95 Amrap lateral burpee over bar in remaining time Score is # of burpees over 6 rds D: Metcon (AMRAP – Rounds and Reps) 10 min amrap 30 air squat 50 du 15 push up (100 singles for 50 double unders) E: Metcon (No Measure) Bonus Fitness / Cooldown 3 set: 1:00 elbow plank 20 sit ups :30 side plank Cooldown 1:00 calf stretch each side :30 each banded shoulder stretch 3:00 bike @ 70%
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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 bike 25 ft lunges :20 bar hang 10 jump squats 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) Back Squat 5 sets 5/3/1/5/5 ss/w Box jumps 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 (AMRAP – Rounds and Reps) AMRAP 9 9 back squats 9 pullups 9 burpees 9 cal row Game: Metcon (No...
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CrossFit Trivium – CrossFit View Public Whiteboard A: Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip B: Metcon (Time) Tems of 2 GPP A) for time: 60 snatch 135/95 Comp for time: 60 snatch 185/115 C: Metcon (AMRAP – Reps) Teams of 2 GPP B) 20 min amrap: 10 thruster 95/65 amrap ctB (partner B) *switch once thrusters are complete COMP 20 min amrap: 10 thruster 135/95 amrap bar muscle up (partner B) *switch once thrusters are complete D: Metcon (No Measure) Bonus Fitness / Cooldown 1 set: 100 banded good morning Cooldown 5:00 bike 5 inchworms w/ pushup 1:00 squat hold :30 bar...
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CrossFit Trivium – CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 rds :15 bike sprint 10 1 3/4 squats 10 total walking lunges B: Box Squat (5×3 Box squat @80-85%) C: Metcon (Time) 5 rounds for time: 50′ db walking lunge (50/35) 20/15 cal row 15 hspu D: Metcon (No Measure) Bonus Fitness / cooldown accumulate 7 LL rope climb accumulate 2:30 supinated grip hang on pull up bar Cooldown :30 squat hold with elbows on knees (hip stretch) 10 boot strappers :30 couch stretch each
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