CrossFit Trafford – CrossFit Kids Warm-up Dragons Tail Tag (No Measure) Half of the group are Dragons, the other half are hunters. The hunters have to pull the tail off the dragon. When a dragon is caught they have to do burpees until all the dragons have been caught. Then we swap roles over. Skill[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 4 Rounds – 5 Burpees – 15m of Broad Jumps – 15m Bear Crawl – 10 Air Squats Weightlifting Front Squat (20 minutes working in sets of 5) Metcon Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP – Ascending Ladder – KB Deadlift – Burpee[…]
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.[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 4 Rounds – 5 Burpees – 15m of Broad Jumps – 15m Bear Crawl – 10 Air Squats Weightlifting Front Squat (20 minutes working in sets of 5) Metcon Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP – Ascending Ladder – KB Deadlift – Burpee[…]
CrossFit Trafford – CrossFit Kids Warm-up Dragons Tail Tag (No Measure) Half of the group are Dragons, the other half are hunters. The hunters have to pull the tail off the dragon. When a dragon is caught they have to do burpees until all the dragons have been caught. Then we swap roles over. Skill[…]
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 (AMRAP – Rounds) EMOM ‘Death By’ Strict Pull-upsScaling / Progression: – L1: Standing from squat – L2: Standing from[…]
CrossFit Trafford – CrossFit Kids Warm-up Dragons Tail Tag (No Measure) Half of the group are Dragons, the other half are hunters. The hunters have to pull the tail off the dragon. When a dragon is caught they have to do burpees until all the dragons have been caught. Then we swap roles over. Skill[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 4 Rounds – 5 Burpees – 15m of Broad Jumps – 15m Bear Crawl – 10 Air Squats Weightlifting Front Squat (20 minutes working in sets of 5) Metcon Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP – Ascending Ladder – KB Deadlift – Burpee[…]
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 (AMRAP – Rounds and Reps) 13 Min AMRAP – Ascending Ladder – 1,2,3…. – Floor[…]
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[…]