31-Mar-16

CrossFit Trafford – CrossFit Warm-up Front Squat Warm-up (No Measure) 100 Skips (Single Under) Posterior Mobility 3 Rounds 20 Walking Lunges 10 PVC Front Squat 10 KB Swings Weightlifting Front Squat (5,5,5,5,5) Perform 5 sets of 5 Front Squats, add weight before each set. Perform 2 sets of 10 Reps at a light weight first.[…]

30-Mar-16

CrossFit Trafford – CrossFit Warm-up Push Press Warm-up (No Measure) 400m Row 3 Rounds 5 Hindu Press-ups 30m Bear Crawl 10 PVC Push Press Weightlifting Push Press (Work to a 5RM in 20 minutes) Metcon Metcon (Time) 3 Rounds, for time 10 box jumps 20 jump pull ups 30 press ups 40 lunges 50 sit[…]

30-Mar-16

CrossFit Trafford – CrossFit Teens Warm-up Push Press Warm-up (No Measure) 400m Row 3 Rounds 5 Hindu Press-ups 30m Bear Crawl 10 PVC Push Press Weightlifting Push Press (Work to a 5RM in 20 minutes) Metcon Metcon (3 Rounds for reps) 1 Min of KB Swings 1 Min of Air Squats 1 Min of Ring[…]

30-Mar-16

CrossFit Trafford – CrossFit Kids Warm-up Warm-up (No Measure) Forward Roll Bear Crawl Crab Walk Skill Push Press Metcon Memory Game (No Measure) Stand the kids in a circle, facing inwards. Decide who will start. The kid who starts chooses a movement and all the kids then perform that movement. Moving clockwise, the next kid[…]

29-Mar-16

CrossFit Trafford – CrossFit Teens Warm-up Push Press Warm-up (No Measure) 400m Row 3 Rounds 5 Hindu Press-ups 30m Bear Crawl 10 PVC Push Press Weightlifting Push Press (Work to a 5RM in 20 minutes) Metcon Metcon (3 Rounds for reps) 1 Min of KB Swings 1 Min of Air Squats 1 Min of Ring[…]

29-Mar-16

CrossFit Trafford – CrossFit Kids Warm-up Warm-up (No Measure) Forward Roll Bear Crawl Crab Walk Skill Push Press Metcon Memory Game (No Measure) Stand the kids in a circle, facing inwards. Decide who will start. The kid who starts chooses a movement and all the kids then perform that movement. Moving clockwise, the next kid[…]

29-Feb-16

CrossFit Trafford – CrossFit Warm-up Back Squat Warm-up (No Measure) 100 Skips (Single Under) 3 Rounds 20 Walking Lunges 10 PVC Back Squat 10 KB Swings Weightlifting Back Squat (GVT 10×10) Strict 60sec rest period between sets Metcon Metcon (3 Rounds for reps) 1 Min of KB Swings 1 Min of Air Squats 1 Min[…]

24-Mar-16

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds – 20m Bear Crawl – 10 Air Squats – 20m Shuttle Run – 10 Air Squats Weightlifting Overhead Squat (20 minutes working in sets of 5) Metcon Metcon (2 Rounds for reps) 2 Rounds – In a 3 Minute Window: – 200m Run –[…]

24-Mar-16

CrossFit Trafford – CrossFit Kids Warm-up Leap Frog Burpees (No Measure) The kids will form a single file line forwards facing, two lines if over 4 kids in the class. Get the kids to space out a couple of meters. The kid at the back leap frogs the person in front and performs a burpee,[…]

24-Mar-16

CrossFit Trafford – CrossFit Warm-up Clean Warm-up (No Measure) 100 Skips (Single Under) Posterior Mobility 3 Rounds 10 KB Swings 10 Air Squats 10 Med Ball Cleans Weightlifting Hang Power Clean (Work to a 5RM in 20 minutes) For the lift to count as a true 5 Rep Max, each clean needs to start and[…]