CrossFit Trafford – CrossFit Kids Warm-up Kids Baseball (No Measure) Baseball… There are four stations marked with cones. You will be given a set exercise to perform at each station, and you will also be given a method of travel between the cones! At the end of each lap, SHOUT your name out! Skill Goblet[…]
CrossFit Trafford – CrossFit Teens Warm-up Junk Yard Dog Drill (No Measure) In pairs, give yourself the numbers 1 and 2. Number 1 will sit on the floor, legs stretched out, back straight and arms stuck out to the sides, number 2 will stand behind left arm and jump over the arm, then the legs[…]
CrossFit Trafford – CrossFit Kids Warm-up Lumberjacks and Farmers (No Measure) Skill Air Squats Metcon Metcon (No Measure) 4 Minute AMRAP 1 Balance Beam Get Over 2 Press-ups 3 Tall Jumps Game Musical Med Balls (No Measure)
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) Alternating Tabata Jump Rope Burpees Skill Deadlift (Kettle Bell Tekkers) Metcon Metcon (AMRAP – Rounds and Reps) 4 Rounds of 3 Min AMRAP – 5 Ring Rows – 5 Press-ups – 5 Air Squats 2 Min rest between rounds Skill Overhead Squat (Full Tabata PVC Overhead[…]
CrossFit Trafford – CrossFit Kids Warm-up Lumberjacks and Farmers (No Measure) Skill Air Squats Metcon Metcon (No Measure) 4 Minute AMRAP 1 Balance Beam Get Over 2 Press-ups 3 Tall Jumps Game Musical Med Balls (No Measure)
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) 21-18-15-12-9-6-3 – KB Power Snatch /alt. arms each rep – Butterfly Sit-ups *200m Run Between RoundsBeginner: 12/8kg Intermediate:[…]
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Alternating Tabata Jump Rope Burpees Skill Deadlift (Kettle Bell Tekkers) Metcon Metcon (AMRAP – Rounds and Reps) 4 Rounds of 3 Min AMRAP – 5 Ring Rows – 5 Press-ups – 5 Air Squats 2 Min rest between rounds Skill Overhead Squat (Full Tabata PVC Overhead[…]
CrossFit Trafford – CrossFit Kids Warm-up Lumberjacks and Farmers (No Measure) Skill Air Squats Metcon Metcon (No Measure) 4 Minute AMRAP 1 Balance Beam Walk 2 Press-ups 3 Tall Jumps Game Metcon (No Measure) Tabata Forward Rolls
CrossFit Trafford – CrossFit Warm-up Back Squat Warm-up (No Measure) 100 Skips (Single Under) Posterior Mobility 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 Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15[…]